Myth: Starting an exercise program is time-consuming. It’s one of the most common excuses I hear as a trainer. “I don’t have time to spend an hour at the gym every day.” “I’m too busy taking care of my family.” “I work full time and then I have to go home and make dinner for my husband.” “I can’t afford to pay for a gym membership.” “I’m so tired at the end of the day that I couldn’t possibly exercise.” I’ve heard a lot of excuses, and most of them are pretty lame.
Busted! In order to see health benefits, you really don’t have to spend a lot of time or money on an exercise program. The American College of Sports Medicine, the Centers for Disease Control and Prevention, and many other entities recommend that you engage in a minimum of just 150 minutes a week of moderate to intense exercise. That’s just 30 minutes a day, 5 days a week, and it can improve your health in substantial ways, such as lowering risk of chronic diseases like Type II diabetes and hypertension. It can also help you lose weight and improve your mood.
Moderate to intense exercise means you should feel your breathing become more rapid. You should never feel extreme shortness of breath. Use the “talk test.” You should be able to carry on a conversation even though your breathing is a bit labored.
If 30 minutes seems like a long time to take out of your busy day, or if you are very deconditioned, there is good news. Studies have shown that you still benefit from exercise in doses as small as 10 minutes. A 10 minute brisk walk in the morning, on your lunch break and in the evening will give you the same benefits as a 30 minute walk once a day. Just remember, it should not be a leisurely stroll. Walk as briskly as you can. Other ways to get your 150 minutes: ride a bike, swim, hike, shoot hoops with your kids, take a group exercise class (one that gets your heart pumping). It all adds up to better health!