Convinced You Don't Have Time For Physical Activity? Think Again.
Life happens to all of us. Our days are full of to-dos, and our best-laid plans change because of unexpected occurrences. Sometimes overwhelm settles in, or procrastination takes over. A not-so-unusual victim in all of this? The time we spend moving.
According to the U.S. Department of Health and Human Services, 80% of Americans do not meet the recommended guidelines for physical activity. The current recommendations for adults 18-64 years are at least 150-minutes of moderate-intensity or 75-minutes of vigorous-intensity physical activity per week. I prefer to break these numbers down to a daily total; at least 22 minutes of moderate-intensity or 11-minutes of vigorous-intensity physical activity every day. These numbers sound achievable, right?!
The common perception is that physical activity needs to be done in large chunks of time to be beneficial. Studies have shown, however, that physical activity of any duration is related to improved health outcomes. Good news for those who find movement falling to the bottom of their priority list!
If you find yourself part of the 80% not meeting the recommended guidelines for weekly physical activity, mini-sessions of movement can help you move into the 20% of those who do. Not only do short-duration bouts of physical activity give you the benefits of lower stress levels, improved sleep quality, and a better mood, they:
are reported to be more enjoyable than longer durations
increase the likelihood of meeting the minimum recommended guidelines for physical activity
are rated as more tolerable than longer durations
increase adherence to a habit of regular physical activity
are easier to fit into a busy schedule
Convinced? Think about the type of physical activity that works best for you and the timeframe you have available. If you have less total time, use vigorous-intensity activities to reach the guidelines in half the time. If you do not have a single block of time in your day, break your movement into small sessions throughout the day. You get the health benefits regardless of your method!
A frequent question I receive is how to gauge the intensity level of your movement. An easy way to do this is by using the talk test. It is moderate-intensity if you can comfortably talk but not sing while moving. It is vigorous-intensity if you can only say a few words without taking a breath.
Incorporate muscle-strengthening activities into your movement sessions at least twice per week. Target all the major muscle groups- legs, hips, back, abdomen, chest, shoulders, and arms. Working your muscles harder than usual provides additional health benefits like keeping our bones strong, maintaining a healthy weight, managing pain, and preventing falls.
Do you use short-duration movement sessions during the day? How do they make you feel? What is your favorite way to fit movement into your day?
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