In the United States, 68 percent of adults are overweight or obese, according to the Weight Control Information Network. One reason is a lack of exercise. The American Heart Association and American College of Sports Medicine recommends healthy adults age 18 to 65 get 30 minutes of moderate-intensity exercise each day. This can be in the form of cardiovascular activity such as running, dancing, sports or strength training.
Mini-Workouts
If 30 minutes a day sounds too daunting to you, start by breaking it up into smaller mini-workouts. Add exercise slowly by making minor changes to your daily routine. Park your car farther away from the door or take the stairs instead of an elevator. You can also do deliberate exercise in 10-minute increments, such as 10 minutes of jumping jacks in the morning, 10 minutes of squats and lunges in the early afternoon and a 10-minute jog around the block after dinner.
Strength Training
Consider adding strength training to your aerobic exercises if you have time. You could do strengthening exercises with weights for 15 to 20 minutes two to three times a week. You could do one set of eight to 12 repetitions for each of the major muscle groups. Work to muscle fatigue. If you can finish the set easily, use heavier weights.
You can either work out your entire body during one workout or break it down into separate body sections on different days. To work out your entire body in one day, do one set of eight to 12 repetitions for each major muscle group. To break it down, alternate the upper and lower body. Do three sets of eight to 12 repetitions.
Burn Calories at Work
If you work in an office, you probably spend hours a day sitting at a desk looking at a computer. Increase your physical activity by finding ways to exercise while at the office. You will burn more calories standing than sitting, according to MayoClinic.com, so look for reasons to get up from your desk. Stand up while you are talking on the phone or walk to a colleague’s desk instead of e-mailing her a question.
Every hour or two, take a fitness break. At minimum, stretch at your desk. If you can get away from your desk, walk a lap around the parking lot or run up a few flight of stairs. It will likely refresh you when you get back to work.
Also, you could help other people in your office to become more active. Talk to your boss about taking walks during meetings or having the company sponsor an employee discount at a gym.
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