We all know exercise is important to good health and weight management. Fitting the American College of Sports Medicine's (ACSM) recommended 30 minutes of cardiovascular exercise into an already jam-packed schedule may seem impossible. On top of this, ACSM also recommends two, total body strength-training sessions a week to help preserve lean muscle mass and prevent injuries due to weakness or muscle imbalance. A good exercise program, according to the American Council on Exercise, also includes flexibility training. Exercise does not have to be performed in a gym setting, however, nor does it have to be conducted all in one bout. Loosen your expectations and remember that any movement counts.
At Home
Use chore time as exercise time. While doing laundry, carry clothes up the stairs a few pieces at a time. Set the timer for 30 minutes and speed clean---vacuum, dust, wash windows without resting. If you do not want to miss your favorite show, use television time to fit in exercise. Do simple exercises during commercials, like jumping jacks, jogging in place, squats, push-ups, crunches and triceps dips off the coffee table. The American Council on Exercise suggests using common household objects to provide resistance for more challenging strength moves. Use a container of liquid laundry detergent to perform single-arm rows for the back or a filled water bottle for single-arm shoulder presses. Television time also provides a good opportunity to stretch---holding to the point of mild tension for 15 to 30 seconds. If you have time during the day, go outside and work on the yard. Raking, mowing the lawn, digging and planting work abdominal, back and upper body muscles.
At the Office
If you are chained to a desk most of the day, consider getting up at least once every hour for a five-minute stretch or walk down the hall. Pace while you take phone calls. On your lunch break, take a walk for 30 minutes, or, if you live in an urban environment, run up and down the office stairwell for a 10-minute burst. The American College of Sports Medicine advocates breaking up your exercise into these short bouts. If you have your own office, shut the door and take 10 minutes to hold wall squats, do push-ups against your desk and stretch your upper body.
Shopping
When you hit the mall, park farther out in the parking lot. Take a walking loop around the mall before hitting your destination. Go 10 minutes straight before stopping to browse or try on items. Take the stairs to the next level instead of the escalator.
With Your Kids
If you are a soccer mom stuck shuttling your kids all afternoon, instead of sitting and waiting as they practice, get up and move yourself. Use this time to walk or jog around the field. If you have younger children, take them to the park and actively participate---climb the ladders, pull up on the monkey bars and pump your legs on the swing; don't just sit on the bench and watch. Seek out stroller-based fitness classes if you are a new mom, and get out to meet other parents while exercising.
Socializing
Instead of meeting your friends for coffee, meet them for a walk in the park. Participate in a dance class together instead of forming a book club, which involves lots of sitting and snacking. Socialize with your four-legged friend and take Fido out for a walk in the morning and the evening. Just two, one-mile walks lasting 15 minutes each equals the recommended 30 minutes of daily activity.
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