Finding time to exercise is hard enough. But if you can find a way to fit an extra 10 minutes of exercise into your daily regimen, the dividends may pay off.
According to a study recently published in the journal JAMA Internal Medicine, an estimated 110,000 deaths a year could be prevented if adults in the United States ages 40 to 85 increased their moderate-to-vigorous physical activity intensity by 10 minutes a day. The benefits are greater with the addition of more physical activity: With an extra 20 minutes a day, an estimated 272,297 deaths could be prevented, and with an extra 30 minutes a day, an estimated 367,037 deaths could be prevented.
Though the study focused on benefits at the population level rather than for individuals, I can safely say that adding even a few extra minutes of exercise to your daily routine likely will help you feel better and lower your risk for certain chronic conditions.
But if your life is already hectic, how can you fit in an extra 10 to 30 minutes of exercise?
Here are some suggestions – and why finding the time can be so important to your overall health.
Getting Started
I encourage patients to find their starting points. That means if you don’t exercise, please don’t start training for a marathon! Instead, start by trying to fit in 10 minutes a day. If you already exercise 30 minutes a day, try to increase to 35 minutes and then to 40 minutes.
Here are other tips that may help. Pick what works best for you.
Find an accountability partner. You can work out with a friend or even just text a buddy that you completed your exercise for the day. Your friend can text you to ask whether you did your sit ups or your squats. If your accountability partner is depending on you to show up at 8 a.m. for a walk around the neighborhood, you’re more likely to follow through than if you plan to walk solo. And working out with a friend is often more fun than exercising alone.
Schedule exercise time. Whether you are the type of person who does better with a routine and wants to schedule exercise for the same time every day, or whether you simply need to put on your calendar every day that you will exercise, write it down or put it on your electronic calendar just as you would work meetings, doctors’ appointments, and childcare responsibilities. When exercise is viewed as something you need to do and you’ve allocated the time to do it, you’ll be more likely to get it done.
Plan ahead. That means leave your sneakers by the door rather than in the closet if you’re going to go for a run. Leave your workout clothes by your home treadmill. Place your athletic bag in the car in the morning if you’re going to swing by the gym on the way home from your job.
Set goals that are realistic and attainable. If you realistically can’t exercise an hour a day, don’t make your goal to exercise an hour a day. Make sure your goal is something you can achieve so you don’t become disappointed in yourself and give up. When you reach your goal, set a new goal and work toward reaching that one.
Explore technology. Some people like smart watches, step counting devices, or apps to keep them on task. Many apps have rewards to keep you motivated.
Remember that exercising 10 minutes, three times a day, is just as effective as exercising 30 minutes once a day. Some people are intimidated when they think they need to find a 30-minute block of time to exercise, but find it much easier to find a few 10-minute chunks of time in their day. Either approach will yield the same physical benefits.
And be sure to find something you like. If you hate running, don’t run. If you hate swimming, don’t swim. Find activities you enjoy and stick to those. It’s important, though, to mix it up, so you aren’t doing the same activities every day. For one, you’ll get bored. And a routine with variety will benefit different muscle groups and joints.
Health Benefits of Exercise
Many of us live a fairly sedentary lifestyle. We sit in front of the TV or we sit at desks for long hours every day. By not getting up and moving, we are increasing our risk of chronic health conditions.
Exercising at least 150 minutes a week can help us maintain a healthy body weight, and it can lower blood pressure, cholesterol levels, and blood sugar levels. By having these numbers under control, patients can reduce their risk for developing Type 2 diabetes and cardiovascular problems, such as heart disease or stroke.
Weight-bearing exercises such as walking, jogging, and lifting weights, can help prevent and improve osteoporosis as we age. Flexibility training such as tai-chi and yoga can help with balance, can prevent falls in our senior citizens, and overall enhance physical performance of other types of exercises. Tai-chi has been shown to improve chronic pain. Exercising also improves sleep quality, boosts mental health, and increases stamina and energy levels.
How to Fit in More Physical Activity
Exercise doesn’t need to happen at the gym. It can happen at home, outdoors, and even in the office and while commuting. Ask yourself, can you get up a few minutes earlier to sneak in some exercise? Can you spend less time on social media?
While watching TV, for example, you can stand up and stretch, lift weights, jog in place, or do stomach crunches. Rather than fast forwarding through commercials, you can use that time to do a lap around your home or walk up and down a staircase.
At work, you may be able to ask your employer for a standing desk, so you’re not sitting all day. Find the stairwells and climb the steps rather than taking the elevator. When you take work breaks, get up and move. Suggest walking meetings where you walk and talk with colleagues rather than sitting at desks.
When commuting, consider parking at the end of the lot rather than finding a spot closest to the door. If you take public transportation, try getting off one stop earlier and walking the rest of the way.
Do you live in a walkable community? Try walking rather than driving while running errands.
Even chores count as physical activity. Gardening, mowing the lawn, raking leaves, vacuuming, even picking up toys count. Do you walk your dog for 10 minutes a day? Can you make it 15 minutes?
If you have children, get active with them. Play ball outside or go for a walk.
It’s important to note that you don’t need a pricey gym membership or fancy workout equipment to reap the benefits of exercise. If you have stairs in your home, you can design a workout routine that has you going up and down the steps. You can take free exercise classes on YouTube or find a low-cost app. If you want to try lifting weights, you can find objects around your home to pick up rather than buying a dumbbell set. And of course, nature is free. Walk, jog, run, bike around your neighborhood, or check out a new park.
Research strongly suggests that physical activity – coupled with good nutrition – goes a long way toward improving overall health, helping us live longer. Before starting an exercise plan, or if you need help finding ways to incorporate physical activity into your routine, reach out to your physician for guidance.
Elisabeth Kramer, MD, is a board-certified internal medicine, and an obesity- and lifestyle medicine-trained physician. She sees patients at the Kaiser Permanente Gaithersburg Medical Center.
Feature image, sharkshock/stock.adobe.com
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