You probably think that getting in shape requires a huge investment of your time and you don't have a lot of time to spare. Well, getting in shape really doesn't require a huge investment, especially if you break up activities into ten-minute blocks and spread them throughout your day. Whenever you have a free ten minutes you do something and before you know if you will be feeling better, have more energy and be healthier.
To achieve and maintain fitness though you need to engage in four basic types of activity. Do things from different categories throughout your day to make good use of those ten minutes.
Aerobic or endurance. Brisk walking, cycling and swimming are all really good choices. You need at least 150 minutes of moderately intense activities a week. You can achieve that goal in ten-minute increments--such as three times a day, five times a week. Or if you prefer you can get the same benefits from 75 minutes of vigorous activity such as jogging and running throughout the week.
Strengthening. Lifting weights and stretching resistance bands are two good options. If you don't have access to either of those then using your body weight is also a great option. Aim to do at least one set (eight to 12 repetitions) of strengthening exercises on two or more days a week. Work all major muscle groups.
Balance. Standing from a seated position and walking backwards are two examples to increase your balance. Try to do these activities at least three days a week.
Flexibility. Move through some stretches when your muscles are warmed up.
You don't have to limit yourself, doing more than the minimum amounts can bring even more health benefits. But make sure to start slowly and build gradually.
Most importantly, make sure that you chose activities that you enjoy. That way you will be motivated to keep them up and you may even find yourself looking forward to those exercise breaks.
Source: SelectHealth
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