ESPYou've got a job, a family, responsibilities and a to-do list that never seems to get shorter. Finding an hour to work out may sound about as realistic as finding an extra day in the week. But here's some good news: getting healthier doesn't require a gym membership or an elaborate exercise routine. It requires movement, and you can build that into almost any schedule.
Health experts recommend that adults aim for at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities on two or more days. That might sound like a lot, but 150 minutes works out to just 30 minutes, five days a week. And you don't have to do it all at once.
Here are some realistic ways to make it happen:
• Take a 10-minute walk. Three short walks throughout the day can add up to 30 minutes of activity.
• Use your lunch break. A brisk walk after eating gets you moving without requiring additional time away from home.
• Make family time active. Ride bicycles, walk the dog, shoot baskets or head to a neighborhood park.
• Try a short strength routine. Squats, push-ups, resistance bands and light weights can help maintain muscle and strength.
• Make weekends count. Hiking, swimming, yard work and recreational sports can all contribute to your activity goals.
And don't underestimate the benefits of simply sitting less. Getting up periodically, walking while talking on the phone or taking the stairs can help reduce sedentary time.
