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Small Bits of Fitness Add Up

Exercise Comes in All Shapes and Sizes


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  • 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.
    I had actually started doing the 10 minute workouts because I felt it was that or nothing. I just wasn't physically able to do the longer workouts but it has been helping me to feel better and the more I do, the more I am ABLE to do. Excellent idea!
  • i don't know about all that 10 minute adding up thing. Yes, they will eventualy add up to something measurable but before you get close to reaching that point, you'l rack up more calories from food. I guess, in my opinion i would just rather exercise 45 min. a day & take weekends off, that way i know my exercise is more than my caloric intake. I know i'll be making progress that way.
  • This reminds me of the 10 Minute Trainer by Tony Horton (available on It's a good theory - I have no idea if the exercise program actually works though.
  • Shepherdess2...that is a brilliant idea! Much better than sitting in an uncomfortable chair and feeling your blood pressure go up up up!
    You can also get those short cardios in at every opportunity: I was waiting (and waiting) at the doc's office the other day and instead of sitting, I got a 45 minute cardio workout by walking back and forth and using the stairs right there in the waiting room. Good way to change an aggravation into productivity and a positive outlook.
  • PRA4U2
    Yes, we all need all the motivation we can get, especially just to get started. I am starting here to get motivated. Well I started on sparks over a year ago. Just recently had lap band surgery...already have been through the healing stages. Now is the time to start thinking about getting started moving along with eating better. Thanks

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