Exercise and Activity – It All Counts
Any exercise and activity you do throughout the day counts. It isn’t necessary to set aside a large chunk of time to work out if it doesn’t fit into your schedule. In fact, shorter workouts build consistency. Consistency in activity and exercise are a very important component in making lifelong changes that will help you lose weight and, most importantly, keep it off.
Most experts recommend that we exercise up to 60 minutes most days of the week but make sure that you gradually build yourself up to that duration. A recent study from Boston Sports Clubs found that people that exercise for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions. This study supports the mindset that you’re more likely to stick to a shorter duration workout than a longer one. You can also break it up in spurts throughout the day as well. Remember, it all counts.
If you are struggling with consistency in your exercise program, try a shorter workout session or break it up during the day into 10-15 minute sessions. Commit that you’ll exercise for 10-15 minutes and do it! 10-15 minutes of activity is better than skipping a workout entirely. Once you’re hit that goal (whether it is 5, 10 or 20 minutes), check in with yourself if you could keep going. You may find that planning a shorter workout is enough to get you going. Once you are exercising, you can possibly do more than you thought.
With your shorter workout, for example 10 minutes, treat it like you would a regular workout. Take 1-2 minutes to warm up and get your muscles warmed up and ready….including stretching. Follow up with at least 7 minutes of activity at a medium or high intensity. Wind down with a 1 minute cool down.
Whether it is a 45-60 minute workout, 10-15-20 minute exercise session or taking every opportunity to be active such as taking the stairs, it all counts. Make your activity for each day count.
Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator
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Home Exercise Programs for Weight Loss
Rushing to the gym to try a rigorous workout can be difficult consider
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Floor Crunches – Medicine Ball Exercise Guide with Photos
Exercise Advice: Lie flat on your back on a mat with y
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Cat with Balance – Pilates Exercise Guide with Photos
Pilates Exercise Instructions: On hands and knees, kee
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Reverse Decline Crunches – Abs Exercise Guide with Photos
Including crunches in your workout routine might be th
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Shoulder Bridge – Pilates Exercise Guide with Photos
Preparation: Lie on the back with knees bent and feet
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Stiff Leg Deadlifts – Kettlebell Exercise Guide with Photos
Exercise Advice: Take a shoulder width stance and hold
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- Barbell Seated Calf Raises – Calf Exercise Guide with Photos
- The Ultimate BOSU Total Body Blast Workout
- Overhead Triceps Extensions – Medicine Ball Exercise Guide
- One Leg Cable Kickbacks – Hamstring Exercise Guide
- Wall Throws – Core Exercise Guide with Photos
- Pelvic Shift Forward to Sequential – Pilates Exercise Guide
- Side Lateral Deltoid Raise on Exercise Ball – Instructional Guide
- Low Cable Rows To Neck – Trapezius Exercise Guide
- Cable Lying Extensions – Triceps Exercise Guide with Photos
- Lower Back Twist – Stretching Exercise Guide with Photos
