As others have noted, you can break your workouts up into shorter segments and still get all the health benefits. So, if you can't walk for 30 minutes, take three 10 minute walks spaced out through the day. And check out the fitness section. Coach Nicole has a bunch of short 10-15 minute workouts you can do at home. Watch them first to see which ones you may feel more comfortable trying. She even has a couple of chair workouts. If you find it difficult to stand for long periods, try an aerobic chair workout.
There are lots of things you can do to make your day more active that don't involve regular exercise. Take the stairs instead of the escalator. If you drive to work or grocery store, park at the far end of the lot and walk the extra way. If you take a bus or subway, get off 1-2 stops before and walk the extra way. If you take an elevator, get off 1-2 floors before and walk up the stairs. This may not seem like much, but every little bit really does add up at the end of the day.
Have you friended member INDYGIRL yet ? If not, add her to your spark friends. At her highest weight, she weighed 460+ pounds. It's been two years since she started her journey and she's lost half that weight. She has written several excellent blogs on how to exercise with mobility issues.
The walk to the school and back twice a day is a great start and it does count. You've gotten some great advice for ways to work in the exercise.
I'll add getting up and marching or walking around the house each commercial when you are watching tv. Little kids usually love dancing so put on some music and dance with them. Dancing is great exercise. I used to do that with my boys when they were small. We also played games where each of us chose and animal and moved around the house like that animal would. They loved that too.
Baby steps. Don't expect to be able to do everything at once. Pick one thing and do it consistently and when you are comfortable with that add the next thing.
Wishing you much success. You can do this. One step at a time.
Even if you are limited to just 10 minutes a day during the week, if you combine this with longer workouts on the weekend (when presumably you have more time), you should have a pretty good activity level overall.
Also, exercise doesn't have to be done all at once - it may be easier to fit in 2 x 10 minute workouts, than finding a single 20 minute chunk of time in your day.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
Do you have weekends off? Can you let the children play in a field or playground while you walk laps (and keep your eyes on them)? Can you do some squats, calf raises, assisted pushups while they play? Don't put pressure on yourself to have to exercise 5-7 times a week. But if you have a day off here and there, you most certainly can get in 2-3 workouts a week. The point is to just do something.
Since you're working nights, nutrition and sleep are going to be extra important. Do you plan out your meals and snacks, and enter them into the tracker beforehand? If not, I'd say start there. As Zorbs said, diet is the most important factor anyway, so make sure you've got a good handle on that before worrying too much about exercise.
Exercise--start wherever you are. Once you drop your child off, make sure that the walk home gets your heart rate up. Once you're home, do a short sparkpeople video or a few strength moves. Once you've established a good base, add in at least one day of a longer workout that challenges you. If there's a significant other involved, get him to watch the kiddo(s) for a while and go for a power walk or do an exercise dvd.
Analyze what you're spending your time on and decide what you can consolidate, eliminate or delegate in order to make more time for exercise and meal planning. TV time is a great place to start. Can you delegate some of the cleaning or laundry? How about after the kids go to bed (if you're still home at that point)? If you look at it with a critical eye, you'll find 15-20 minute chunks somewhere, so take advantage of it where you can.
You can do this!!!
Fitness Minutes: (35,734)
6,539 11/12/13 9:56 A
10 minutes a day is a good place to start, especially at your size..but as you get fitter, you'll want to do longer workouts some days, or break it up 10 min/3x day. What are you doing that's keeping you so busy?
But for losing weight, diet is far more important than exercise anyways.
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor
Agatsu Kettlebell Instructor Can-Fit-Pro Personal Trainer Specialist 9x marathon finisher/18x half marathon finisher Mom (b. March 12, 2010)
September Minutes: 2,019
Fitness Minutes: (33)
15 11/12/13 9:33 A
I say this on here a ton, but incase you haven't met me yet.. I have more than a 100 to loose I am around 330 right now and five feet tall. I work nights, I have two kids and ones in school.
What in the world can I do in my limited time as exersice for ten minutes a day?
does walking to my daughters school and back actually count as something? even if its only like five maybe eight minutes? what if I have small kids and stop a lot... if im not continually moving does it count?
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