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Small Bits of Fitness Add Up

Exercise Comes in All Shapes and Sizes


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    I started an in-home walking DVD program doing 1 mile in 15 minutes. I wasn't very consistent. Now I do the "walking moves" as I watch my favorite TV show instead
    of sitting on the sofa. I usually end up walking longer than 10-15 minutes, just
    because I'm interested in my show. I'm 70 so my pounds are coming off slowly, but
    I'm determined to keep it up for my health and appearance.
    I will take what I can get! Work and home stress are motivational murderers! And I am ready to strike back! I have to do it for me! Thanks for this little bit of confidence!!
  • I totally agree with this article. I try to go for a 10 minute walk on my lunch break. My desk is only about twelve feet from the photocopier, so I used to print everything up and collect it all at once. Now, I stand up and walk to it every time I need to print anything. Also, rather than phoning my coworkers upstairs, I walk up to talk to them. It's just little things but they do add up and help me to stay energized throughout the day.
  • I do "kitchen exercises". I use the edge of the counter to do push ups, reverse push ups and for balance to do squats and toe lifts. Two or three times a day does make a difference. I also have stairs which just naturally improves your strength and cardio fitness if you put a little bounce in your step and take a few extra trips.
  • I know exercisers help for I was one who just got to where sitting was all I could thing of when I got up in the I even get as much as 8 hours sleep from not sleeping much I'd be up for two full days at a time then I could fall asleep I think that it was depression I don't know but now I want to go out and go go go
  • EVITA7
    Well, I can see that if you are starting from a minimal fitness level, those 10 minute will do a world of good. Especially weight training and stretching which don't require a warm-up. But I don't think that cardio fitness is possible with such short workouts, especially if you are past the beginner stage.
  • It makes it so much easier to break up the day with 10 minute sessions. Especially when you don't have time for a 60 minute workout. Thanks for posting!
  • Heck, yes, a 10-minute workout can count for something! I do Tabata sprints once or twice a week, and on a good day the workout takes a full 14 minutes, including the warm-up and cool-down. It's INTENSE! If you're not dying by the time you're done, you're not pushing yourself hard enough.

    It really boils down to what you get done in those 10 minutes. You can push yourself harder in 10 minutes than you can in 45, so if you're willing to really work, you can get a lot done.
    Just a little side note --
    have been doing a 30 min walk in the morning (15 min one way, 15 back) and another 30 min after din -- voila' 1hr! Have lost 2 pounds in 2 weeks. Neat way to easily sqyueak it in, in a day.
  • I am living proof that short exercise sessions work. I am 62, 5'4" and weigh 228 lbs. I have been on SparkPeople for 3 months and have lost 18 inches off thighs, hips, upper arms and waist. I have lost a total of 20 lbs. as well. I have used the meal planner to create 1200 to 1500 calories a day. The exercise was a real issue for me. I have breathing and physical limitations. I started out walking 100 steps each day on my elliptical. I am now walking 215 steps three times a day on my elliptical. It is barely 5 minutes total exercise each time, but it is a real workout for me. I am grateful that I found SparkPeople and can lose the weight that I need to lose for a healtier life.
  • After I read this article, I just realized I somehow screw up my quick, 10-minutes workout!
    I did 5 minutes warm up then 10 to 20 minutes sandwich cardio+strength then 5 minutes cool down and about 2-minute stretching. I always thought 10-minute workout is exclude the warm-up, cool down and stretching, haha. This articles is very helpful for me who's not quite good in finding time or other word, not good in time management, hehe
  • "You can do anything for 15 minutes" is a quotation from a book called Sink Reflections by Marla Cilley or The FlyLady ( It's something I read about 4 years ago but I keep forgetting it! She talks about taking baby steps to get into the habit of what you want to do. Her focus is on keeping your house CHAOS free (Can't Have Anyone Over Syndrome). Every now and again I re-discover it... which is another thing about making changes. I'd given up on making myself healthy, but I'm rediscovering it again with Sparkpeople. I'm going to be much less rigid about my changes... more gentle with myself. I can exercise for 10 minutes three times a day. I can do anything for 10 minutes! Check out FlyLAdy. She's got some really good advice re: habits.
  • This story was of great encouragement to me. I have severe arthritis in my knees and while my spirit is willing my body is not always willing and because of the pain sometimes all I can manage is 10 minutes at a time. I was really getting down about this because I always hear that you have to do at least 30 minutes but I thank God for the telling me to go ahead and do what I could because it sure beats doing nothing! Thanks SparkPeople for having information that we all can use!
    I was glad to see this article. Last April I found out that I had a heart problem and had to have a stint put in. After the stint, I started walking a little at a time and tore a tendon in my ankle.Had to wear two or three different braces and still am wearing a support brace every day. I work 5 days a week and sit all day at work, come home, eat dinner and by that time I can't wait to get off my feet, so I sit untill bed time and then go to bed.I
    have been very concerned about not getting any exercise. I would not be able to last more than ten minutes at a time, right now. I am going to give the 10 min. exer. a try
    I've personally found 10 minutes of very intense vigorous training can be as beneficial as 45 minutes plodding along. The hard bit is hitting the right intensity level, and not quitting :)
    Esp when your at home and no-one can see you.

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