Friday, January 4, 2013

Fitness Friday: 30 Minutes of Exercise Will Change Your Life


"I don't have enough time."

"It just takes too long."

"It will mess up my makeup."

All of the above are excuses I, myself, have said in the past and have heard from others for not exercising.

BullS!$&.

You DO have the time.  You can NOT afford not to exercise and focus on yourself for just a bit every day.  All it takes is 30 minutes and it will change your life.  I promise.  Look at some of the activities that count as exercise:
  • A brisk walk
  • 30 minutes on the elliptical, stepmill or treadmill - I use this to catch up on my reading 
  • A half an hour of yoga or pilates
  • A run 
  • A bike ride 
  • Dancing with your kids 
  • A cardio/weight training workout from the Nike Training Club app - I love this, they don't pay me to promote it, it's a genius workout class on your IPad.  I blogged about it here.
  • Vigorous forms of housework and yardwork
I recently did a story for CBS11 on fitness trends in 2013 and the cool thing is that getting in great shape doesn't require hours at the gym.  If you combine cardiovascular exercise with weight training, you get a ton of bang for your fitness buck and can get in and out of the gym in half an hour to 45 minutes.  You will have to work hard, at a higher perceived level of exertion (about a 6-9) but it's time efficient and effective.   Check out the story and accompanying blog post for specific classes and trends.

The Center for Disease control recommends, at the bare minimum, 2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week to work all major muscle groups.  The CDC offers a great infographic that explains all of this wonderfully.

More than anything, getting active for 30 minutes a day works wonders for your brain, as well as your body.  It clears your head, gets the blood flowing and actually energizes you.  Make that commitment.  If you're just starting out, try the following exercise regime for 5 days:
  • A brisk 30, minute walk
  • 30 minutes of yoga 
  • 10 squats, 10 pushups (on knees or feet), 10 situps, 10 tricep dips, 10 jumping jacks.  Repeat this sequence 10 times
  • 30 minutes on an exercise machine: elliptical, stepmill, treadmill, stationary bike 
  • 30 minutes of pilates
You can download pilates and yoga programs on ITunes.  I like Exercise TV pilates and Pocket Yoga. 

Get moving.  It will change your life.  It doesn't take a ton of time and it will help you rock your weight loss resolution in 2013.




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