Small Bits of Fitness Add Up

"Where did the day go?"

Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.

Just 10?

Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine.

Easier Than You Think

Treat these 10 minutes like you would a regular workout. Take one to two minutes to warm up and get the muscles ready, including stretching. Follow with at least seven minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.

Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.

Example: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to developing solid fitness habits.

But I Still Don’t Have Time

It only takes 30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.

It is all about convenience; if you try, you can fit exercise into your schedule no matter where you are. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start feeling better.

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Member Comments

Thanks. Every minute counts towards a short ten min. Report
Starting small and some times revisiting these smaller steps equal success when it become difficult to keep goals. Report
thanks Report
I started at 3 minutes and am now up to 12 on my Nu-Step cross trainer. Every step counts. Start where you are and increase by one minute a week. Report
Thank you Report
Seven months ago after learning about my T2D I started 30mins a day at the gym. Now doing 1.40hrs a day 4-5days a week combination running, biking, streghth training, and stretching every workout. Dropped 15lbs with 5 more to my goal to loose 10% body weight which has significant health benefits in managing T2D. Consistancy is key and results take time no "quick fixes". Found early morning workouts are best for me. Just find your groove and stick to it. Report
Great article. Thanks Report
A hidden benefit is that you have the stamina to do more total exercise if you break it up into smaller increments. You might be totally fatigued after one hour but buy doing ten minutes at a time you can probably do seven or eight "sets" and get in mort total exercise time. Report
Thanks for sharing Report
Every bit of exercise is always more then none. Report
I like 10 minutes! Report
I usually do it all at one time, however, flexibility is as important as moderation and my life requires breaking up my workout sometimes. Report
I can do ten minutes! Report
It is baby steps like 10 minutes of exercise a day that builds into being consistent. Report
Good advice. Thanks for sharing. Report


About The Author

Liz Noelcke
Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.