Fitting in Your 30 Minutes

Categories: Physically Active

We all know we should get more exercise, and we also know there are plenty of ways that life gets in the way. By combining physical activity with things we are already doing in our lives, we can start to work toward the recommended goal of 30 minutes of physical activity a day.

  • Schedule a walking meeting instead of sitting in a conference room.
  • Meet a friend for a walk instead of calling them on the phone.
  • Park your car as far away as possible when running errands or driving to work.
  • Follow an exercise routine while you watch a 30-minute news program or favorite show. For example, do some light cardio during all advertisements, and then switch to weight training during the program. Write out an exercise plan for yourself so you stay on track.

Modify the Following Routine to your own Fitness level:

Start of Program: Warm up and light stretching

  1. Step side to side and reach to the sky with your arms.
  2. Twist your body, swinging your arms around your core.
  3. Alternate lunges, stepping backward.

1st advertisement segment: Cardiovascular

  1. Jumping jacks – one advertisement
  2. Elbow to knee lifts – one advertisement
  3. Jog in place – one advertisement (repeat until show starts again)

2nd show segment: Light weight training for lower body

  1. Wall sit for 30 seconds then short rest
  2. Alternating lunges for 30 seconds then short rest
  3. Squats for 30 seconds then short rest
  4. Tip-toe raises for 30 seconds, then short rest and repeat until advertisements start again.

2nd advertisement segment: cardiovascular

  1. Jumping jacks – one advertisement
  2. Elbow to knee lifts – one advertisement
  3. Jog in place – one advertisement (repeat until show starts again)

3rd show segment: Light weight training for upper body

  1. Front arm circles for 1 minute
  2. Back arm circles for 1 minute
  3. Pretend to shoot a basketball for 1 minute, alternating sides.
  4. 10 push-ups

Repeat this cycle as often as necessary, change it up so it works for you and don’t forget to stretch!