Getting at least 10 continuous minutes of moderate activity three times a day can give the same health benefits as 30 minutes of nonstop exercise. Here are some activities to help you get the most out of your 10 minutes.

10 Minutes of Cardio
Cardio, short for cardiovascular, is any movement that increases your heart rate and blood circulation. Any form of cardio burns calories:
• Use 10 minutes of your lunch hour to go for a brisk walk.
• Walk up and down the stairs at work for 10 minutes.
• Work off some of the stress of the day by exercising to your favorite music for 10 minutes (about three songs).

10 Minutes of Strength Training
You don’t need a gym membership to start getting stronger. There are ways to strength train at home.
• Start your day with 10 minutes of strengthening exercises, such as lunges and bicep curls.
• While watching TV, slowly and carefully lift and lower weights for 10 minutes. Use dumbbells, barbells, or whatever weights you have on hand, such as water bottles or bricks.
• If you’re on a long phone call, do 10 minutes of squats or calf raises to strengthen lower-body muscles. You can gab and get in shape!

10 Minutes of Stretching
Whether you drive, stand, or sit at a desk for long periods, aim to change position and stretch for 10 minutes at least once a day. Two times a day is even better.
• After a walk, add 10 minutes of your favorite stretches to improve flexibility and balance.
• Download an app that features a 10-minute stretching routine.
• Search for free stretching workout videos on www.youtube.com. You’ll find many quick routines for a variety of skill levels, from beginner to advanced.
Source: smokefree.gov/stay-smokefree-good/get-active/how-10-minutes-can-be-workout

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