Note: Hope Warshaw, MMSc, RD, CDE is a paid consultant
for Novo Nordisk and wrote this story on behalf of Novo Nordisk
You can probably recite the long list of exercise benefits,
but as you analyze your busy schedule, you wonder where-oh-where you can fit in
the recommended 30 minutes (on most days) of activity.
Time is a common barrier to regular exercise. Stop
searching for blocks of 30 minutes. Instead, figure out how to slip in physical
activity — 5 minutes here, 10 minutes there — to accumulate your 30 minutes.
Try these ideas:
- Be energy
inefficient: don’t avoid an extra flight of stairs or a walk to the mailbox.
- Avoid short
cuts: take the long route back to your work area from the restroom or
cafeteria.
- Step, don’t
sit: when you watch TV or talk on the phone walk in place or pace back and
forth.
- Conduct
business on foot: walk and discuss rather than sit.
- Socialize and
exercise: Schedule an after-lunch or dinner walk, rather than meeting over a
meal.
- Stash the
remote controls: Get up and change the channel.
- Do more
housework: Sweep, mop, vacuum, and dust more to move more.
- Park further
away and walk: don’t waste time and gas looking for a space close to your
destination.
Now, read through this list again. Choose 1 or 2 tips to
which you say, “I can do that!” Next, think about how you’ll put these ideas
into action. Do them at least 3 times a week to start, then more often. Over
time, they’ll become habitual. After successfully practicing these tips, select
1 or 2 more ideas to implement—or, put your own ideas into action.
Over time, you’ll be closer to that goal of 30 minutes of
physical activity and on your way to enjoying the many benefits of physical
fitness.
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