Ten Minutes - Find Them!

One of the biggest excuses we use to avoid exercise is “I am so busy I just don’t have enough time to exercise." Do you feel like you meet yourself coming and going? Are you up early packing lunches and still up after 10 PM catching up on all the things you still have to do after your family has gone to bed?

First of all, remember you’ve got to DO IT! If you don’t try to stay healthy for yourself, then you need to do it for the sake of family and friends. They want you around for as long as you were meant to be.

There are certainly hundreds of ways to get exercise. That's the basis for this bi-monthly column. But for those that can’t afford the time or money to take even one of the myriad of classes available, I have a plan for you.

Research has shown that multiple 10-minute workouts improves adherence to exercise. Depending upon how hard you work during those short bouts, research has also shown that you might even loose more weight than if you were doing the traditional 30 to 60 minute workout. To begin with, find three, 10-minute blocks of time throughout the day. You can do this! Preferably, choose first thing in the morning, mid-day, and early evening.

The first block of time is devoted to what yogis call sun salutations. There are many versions of this easy to learn set of exercises. No matter the level or version, you’ll feel energized by the movement through all your major muscle groups. Search for Sun Saluations with the Google Images search engine. You’ll get hundreds of options to choose from. If you are new to this type of exercise, you’ll definitely want to choose the one that has modifications. You do not need to perform these exercises as if you were a gumby doll.

The second block of time is devoted to cardiovascular exercise. I have recommended that many clients purchase a rebounder, a mini trampoline. Yes, you will have to find room in your home for it, but many of them fold in half. Most people find them fun and easy on the knees. Kids love them, too. There is all kinds of research on a rebounder’s benefits besides burning calories. I’ll talk more about that in a future column. If you can make it out of the house, walk at a brisk pace for 10 minutes. If that is not an option, you can walk stairs; however, if your knees don’t like stairs, get the rebounder.

The third block of time is devoted to core work. Using Pilates as the basis for this exercise bout, perform the single leg stretch, double leg stretch, single straight leg, double straight leg and the criss-cross. To find pictures, click on this link. Do not perform these exercises fast; use slow, controlled movements.

This is only a start, but it is a start. Work up to 6 days a week of three, 10-minute sets of focused, controlled activity. You’ll be glad you carved out the time. Watch for future columns on specifics of each of these ideas.