Our Archives

NIApedia

Too Busy To Stay Fit? Try These Stealth Workouts

Yes, it's good--even essential--to keep moving. But how do you find the time to exercise? Here, ways to sneak it in

Recently, the American Heart Association (AHA) updated its guidelines to help women prevent cardiovascular disease, the number one killer of women. The AHA now recommends that women who need to lose weight or maintain weight loss engage in at least 60 to 90 minutes of moderately intense physical activity, such as brisk walking, most days of the week--and preferably every day.

The revised AHA guidelines approximate those of the U.S. Department of Health and Human Services (HHS), which recommends the following amounts of moderate physical activity for women:

  • 30 minutes daily to ward off chronic disease;
  • 60 minutes on most days to keep from gaining weight;
  • 90 minutes daily for women who have lost weight and want to keep it off.
Roughly 60 percent of Americans are overweight and 30 percent are obese, according to HHS. Excess weight reduces our quality of life and increases our risk of weight-related chronic diseases like diabetes, heart disease, and some cancers.

"I applaud [the AHA]," says fitness expert Kimberly Garrison. "They're giving people more valid information about what they need to do to lose weight. Their previous recommendation of 30 minutes a day, six times a week, weren't scratching the surface for [what] most people [need]."

But how to fit in 60 to 90 minutes of exercise most days of the week? Exercising in short spurts makes it easier for some women. "You'll probably get more benefit and not burn yourself out," says Garrison. "Exercise for 30 minutes in the morning, then 45 minutes later. Or instead of spending 15 minutes on a coffee break, take a few minutes to do some squats, lunges, or push-ups."

Even shorter amounts of time are OK, according to the HHS report Dietary Guidelines for Americans 2005: "Physical activity may include short bouts (e.g., 10-minute bouts) of moderate-intensity activity. The accumulated total is what is important--both for health and for burning calories. Physical activity can be accumulated through three to six 10-minute bouts over the course of a day." And activities like mopping floors, dancing, raking leaves, and vigorous gardening count.

Real Tips From Real Women

These women have found ways to build convenience and fun into their workout regimens:

  • "Walking in the park is my favorite experience with moving my body. I also take belly dancing once a week. It is so expressive, and I use different parts of my body." --Rosa, 65, retired
  • "My husband and I take ballroom dancing twice a week on his lunch hour. For 45 minutes I sweat, my heart rate goes up, and it's intimate. Then we go salsa dancing in the evening. --Jennifer, 39, real estate agent
  • "My children nap better when they're strolling, so I bought a jogging stroller. I put them in the stroller and get in a power walk while they're sleeping." --Lynette, 28, store clerk
  • "I do Pilates twice weekly, one-on-one with a trainer. It isn't a cheap proposition, but I like it and I feel better." --Andrea, 50, food writer
  • "I am a single parent, but I do feel that I have to exercise every day. I take my kid to school, then play tennis, power walk, or do yoga. I have the flexibility to get to work a little bit later, so I do it before work." --Claire, 44, lawyer
  • "My biggest issue is, 'What can I do with my kids?' So even though it's more expensive, I joined a gym that has day care. Since your health is on the line, that's just what you have to do." --Lori, 34, writer
  • "I have a friend who gave me the keys to her apartment building so I can use her gym." --Shawna, 25, hairdresser

Advice From Fitness Pros

Check out these terrific tips for fitting short workouts into your game plan.