The ideal amount of time to work out each day is half an hour to an hour. According to Kelli Calabrese, MS, CSCS, award-winning personal fitness trainer, 10-minute workout sessions throughout the day count toward your daily total. The five different types of exercise you need to include are aerobic, muscle strengthening, stretching, core fitness and balance training, according to the Mayo Clinic website.
Dance
Plug in your favorite up-tempo music and dance. According to Dr. Toni Yancey from UCLA, dancing for 10 minutes two or three times per day can improve the health of your heart and mind. If you dance with friends or coworkers, it's even more fun and motivational.
Start by marching in place for approximately 30 seconds to a minute. After the warm-up, move your arms, legs and body to dance until you break a sweat. Maintain this movement for five to seven minutes. Before you rest, you'll need to cool down and stretch your muscles. March in place for approximately one minute. To stretch, hold onto your desk or a table with both hands and extend one leg behind you with your whole foot on the floor to stretch that leg for 10 seconds. Slowly bend the knee of your extended leg, lifting your heel but leaving your toes on the floor. Do this three times on each foot. To stretch your arms and body, extend your arms out to your side. Keeping your hips in place, slowly turn as far to the right as you can. Hold for five seconds, then turn to the left as far as you can. Repeat this complete movement three times.
Climb Stairs
Find a building with at least one full flight of stairs. Park as far from the building as possible for the walk that will warm up your muscles. Walk up and down the stairs for approximately five to seven minutes. Walk back across the parking lot to your car. Before you get in, open the door and hold onto it to stretch your leg muscles. Extend one leg behind you and slowly lower your body for the hamstring stretch. Do this three to five times, then repeat on the other leg. Lift your right arm over your head and slowly lean to the left. Hold to the count of five and switch arms. Repeat this stretch on each side three times.
Jump Rope
Walk in place for one minute to warm up. Then use a real or pretend jump rope, and jump with both feet together for two minutes. Walk in place for one minute and repeat jumping rope for two minutes. Do this complete rotation three times. Stretch by doing leg lunges and arm windmills for one minute.
Walk-Run
Go for a walk-jog around the block. Start out slowly, then accelerate until you are at a slow jog. Run for a minute, and then go back to walking for a minute. Alternate walking and running until you've done this for nine minutes. Stretch by extending your arms out to your sides, then bring them in until you are hugging yourself. Spread your feet apart to shoulder width. Bend one knee until you feel the pull on the leg that is still straight. Hold for 10 seconds, then repeat on the other leg. Repeat three times on each side.
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