How To Squeeze A 10 Minute Workout Into Everyday (Even For Parents)

With several recent studies indicating that short 10 minute sporadic workouts offer significant benefits in cardiovascular health, fat distribution, blood pressure and mood, there's no longer any excuse not to get moving. The number one excuse people give for a lack of exercise is a lack of time, but you can easily add 10 minutes of exercise into a typical day by incorporating physical fitness into the activities you're already doing. Here are 5 ways to achieve a 10 minute workout with no additional time and minimal additional effort - worthwhile effort that virtually guarantees health and mental benefits.

Add Steps: Walk whenever you can. If your destination is less than a mile away, walk there. Doing so will help you obtain your 10 daily minutes of exercise effortlessly. Take the stairs instead of the elevator or escalator at every opportunity. Walking behind a stroller is great exercise for you and your baby will enjoy the fresh air.

Make TV Time 10 minute Workout Time: Obtain your 10 minutes of exercise while watching your (or your child's) favorite television program. An hour long sitcom will typically have 20 minutes of commercials. That's double the 10 minutes of exercise required and much more daily exercise than most Americans get. Alternate between cardio (jogging in place, jumping jacks) with strength training (push ups, sit ups, bicep curls).

Spot Train For 10 minutes While You're Idle: Waiting and idle time are unavoidable parts of life. From the school car line to being placed on hold to waiting at appointments, waiting and idle time eat up valuable minutes in your day - minutes during which you could be exercising. You can squeeze in a 10 minute spot and strength training workout during this otherwise wasted time. Do calf raises while waiting in the grocery line. Do butt squeezes in the car line, waiting for appointments or even at red lights. Sprint up and down the stairs while waiting on hold or playing telephone tag.

Put Muscle And Speed Into Everyday Chores: Errands, chores and housecleaning do burn some calories, but if you put some muscle and speed behind them, you'll burn significantly more, get your heart rate up, and complete tasks in much less time. You can work up quite a sweat moving a lawn, washing a car or moping a floor if you move fast enough. Put some real speed and muscle into these activities and you've completed your ten minutes of exercise and then some.

Include Your Family: Including children, partners and friends in your 10 minute workout is a great way to create quality time with those you love, make the the time go faster, and make exercising more enjoyable. Unfortunately, most children don't get enough exercise either, so go swimming, bike riding or roller-skating as a family. Play a rigorous game of tag. Enjoying high energy activities together brings you closer as a family while it strengthens all of you physically. Dancing with (or even having sex) with your partner is a fun way to burn calories and share intimacy. Taking a quick power walk with a friend is a more productive way to catch up than grabbing a cup of coffee.

Besides reducing your risk of heart disease, regular and yes even short 10 minute stints of exercise expands your lung capacity, strengthens your body, helps control your weight, alleviates depression, and improves your overall health. So get moving, if only for 10 minutes. Take small steps to incorporate your 10 minute workout into the activities you're already doing. You'll find yourself healthier and happier for only 10 minutes a day.

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