Not having the time is one of the most common reasons people give for a lack of exercise in their lives. But is this a reason or an excuse? Balancing the everyday pressures of work, family and other commitments isn’t easy, but it’s usually possible to find a little time for exercise. If you commit to consistent training, ten or fifteen minutes a day can bring massive improvements in health and fitness. Even a little exercise is better than none at all. Burning an extra two or three hundred calories every day can contribute to significant weight loss over a period of months.
Recent research indicates that short bursts of intensive exercise can be more beneficial than prolonged sessions of low-impact training. It’s important to take medical advice before pushing your body with high intensity training, as it can stress the body in some cases. Taking regular exercise helps to control blood pressure and reduce the risk of heart disease. Stress levels are generally lower in people who undertake physical training, and they enjoy deeper sleep. Increased blood flow caused by exercise helps to cleanse the body and increase energy levels.
The following tips can help improve your health and fitness in just fifteen minutes a day.
1) Understand the benefits of stretching.
Athletes and professional sportsmen wouldn’t consider exercising without some form of stretching. Warming up the muscles and joints with a stretch helps to reduce the risk of injury. Many health experts now regard flexibility as important as strength and fitness. A simple stretching routine helps to increase the body’s blood flow and oxygen intake.
2) Increase the pace for maximum benefit.
Some experts claim that as little as a couple of minutes a day of very high impact is all that’s needed to improve fitness levels. Various studies have concluded that it’s quality not quantity when it comes to working out. Pushing your heart rate to levels where you’ll get maximum benefit can require very strenuous exercise. If you’re limited for time, five minutes sprinting is better than fifteen minutes light jogging.
3) Work the major muscles.
Squats, push ups and shoulder presses are great exercises for short workouts. As well as working the major muscle groups, they help to increase bone density and strength in your joints. Don’t waste time working on smaller muscles unless you have an hour to spend in the gym.
4) Have a go-anywhere workout.
Most people have the odd spare fifteen minutes during the day, but that’s no good if the gym is twenty minutes away. Design a short workout that you can perform at home, in the office or in a hotel room. If you don’t like performing exercises like push ups, go out for a brisk walk to raise your heart rate for fifteen minutes.
5) Vary your exercise to keep it interesting.
Getting bored of an exercise routine is one of the most common reasons people abandon a fitness plan. Keep things interesting by varying what you do, and try out some classes or other activities. Many gyms now offer short classes designed for people with busy lives and little time to spare. A fifteen minute swim is a fantastic way to exercise if you have access to a pool.
6) Choose a time that fits your lifestyle.
Fitting exercise into a busy lifestyle works well if you can find a time of day that you can stick to. Early mornings work well for some people, or the end of the day when the kids are in bed may suit your daily schedule better. If you’re still struggling to find the time, think about how much time you spend watching television and checking social networks every day.