Five Ways to Fit in Fitness

Easy ways to fit exercise into your routine


One of the best things you can do for your heart is exercise because it works on several risk factors, by keeping weight, cholesterol, and blood pressure down. In addition, it makes the body more efficient using oxygen that helps the heart not work as hard. It can also help reduce stress by increasing production of "feel-good" endorphins, which help to reduce stress levels.

Sometimes finding the time to exercise can be difficult, but once you start you won’t want to stop. And you shouldn’t. According to the American Heart Association, exercise has a half-life of about 48 hours. That means that the benefits of exercise last for about two days before your body needs another training session. Here are some ways to maintain movement throughout your day.

Small steps count
Working out doesn’t need to be an event. All you need to do is walk instead of taking the elevator or sending an email or parking closer. What’s more, all of these steps can add up. Walking 10,000 steps a day has been shown to help maintain vascular health.  

Take 10
While everyone should move for at least 30 minutes a day, it doesn’t have to be all at once. Take 10 minutes to go for a walk, climb stairs, or put on some music and dance. Do this at least three times a day and you’ll have moved the minimum recommended amount. 

Cell phone spot
Keep your phone in one spot in your home or office so that you’ll have to walk to it to use it.

Wash your car
Instead of going to the car wash, do it yourself. Bending and moving your arms will work your muscles. 

Whether you have a kid or not, take a lesson from the under-10 set: Run, jump, and dance as often as possible.