Exercise: Making the Most of Your Time
Your exercise goal is 30 minutes on most days. Aim for a total of 150 or more minutes a week. Not sure you can fit one 30-minute block of exercise time into your day? Split it up into shorter 10- and 15-minute blocks. Do this 2 to 3 times a day. You'll still get all of the benefits of exercise.
Use your whole body
Aerobic exercise works your heart and lungs. Some examples are walking, running, and cycling. Try adding a few other activities, too. This can help you strengthen and stretch many different muscles in your body.

Strengthen your:
Stretch your:
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Back. After you get up from a chair, place your palms on your low back and lean your upper body back.
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Shoulders and chest. Lift your arms overhead and reach tall while waiting for your computer to warm up.
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Lower legs. Raise your toes and press them against a wall (with your heel on the ground).
Find a few extra minutes
Try these tips to add some extra exercise and activity to your day:
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At work. Pick a lunch spot a few blocks away and walk there and back. Take a brisk walk on your break.
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At home. Ride bikes with your kids. Use an exercise bike in the living room while you watch TV.
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On errands. Park a few blocks away from where you need to go and walk there. Power-walk in malls by doing a fast lap or two before shopping.
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At play. Go hiking with friends instead of sitting on a bench. Walk through a street fair instead of sitting in a movie.
Tips for finding exercise time
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Plan your activity by writing it on a calendar.
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Find a buddy at work to walk with during a lunch break.
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Take your kids with you on a short walk after dinner.
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Post a reminder list of the benefits of being active where you can see it.
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Set an alarm to tell you when it’s time for an activity break.
Online Medical Reviewer:
Daphne Pierce-Smith RN MSN
Online Medical Reviewer:
Thomas N Joseph MD
Online Medical Reviewer:
Trina Bellendir PT
Date Last Reviewed:
8/1/2021
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