24 October 2008

150 Minutes a week to stay fit

squeezing 20 mins of exercise a day can keep you healthy and fit
150 minutes is the amount of time the government in the US and UK recommends you should do each week in order to maintain good health and fitness.

Do you do your 150 minutes of exercise a week? Didn't think so. Unfortunately, many of you reading this will fall short of your exercise quota for the week every week.

And yet 150 minutes only works out as just over 20 minutes of rigorous exercise a day in exchange for a healthier body. So what's stopping you? We can all try to spare 20 minutes so how can you start fitting this burst of activity into your day.

I've got some suggestions:

1. Power walking - not a slow stroll but try to go up hill and if you can handle it, walk moderately for 1 min and then really speed up for 1 minute then slow down a little for one minute then speed up for 1 minute, You should aim to do the last minute as a sprint / fast run.

2. Jumping Rope - keep one in the house and go outside after work or first thing in the morning and skip. This will get your heart pumping and help to burn calories and tone your arms and legs. And it's fun.

3. Walk up and down the stairs repeatedly - at least 10 times till you can feel yourself getting short of breath. If you did this everyday you would realise how much easier it gets by day 3. Keep it up.

4. Do some strength training. Push ups, press ups, crunches, squats, lunges and using some light weight do bicep curls and try shadow boxing whilst holding the dumbbells.

5. Attend a gym class or play a game of ball with the kids. take part in something that keeps you in perpetual motion with other people and have fun doing it.

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Photograph by mikebaird (flickr)

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