Less Time taking Excercise Tips

Less Time taking Excercise Tips

You may be a very busy professional. But that is no excuse for avoiding exercise. Even if you do not have the time or convenience to work out at the gym, you can keep yourself fit through a simple exercise program that you can do even while you are stuck at the office. The key to this fitness program is that the exercise sessions are all very short and last only from five to 10 minutes at a time.

The best way to go about this type of program is to have a checklist of all the exercises you will be doing. You can vary the sequence of exercises and you can be flexible about when you do them, it is only important that you are able to check off the exercises on your list by the end of the day.

So what type of exercises will you be doing? You will need to do aerobic exercise and stretching. You can also do strength training if you want to make your body more fit and shapely. The amount of aerobic exercise should add up to at least 30 minutes per day, although 60 minutes would be ideal. You need not do 30 minutes of exercise all in one go, but can accumulate it throughout the day. One of the best ways you can do this is through brisk walking whenever possible. Brisk walking can burn up five to 6 calories per minute, compared to the 3.5 calories per minute that are used up in regular walking.

Also, when you are not in a hurry, you should take the stairs instead of the elevator. Climbing stairs can burn up 8 calories per minute. You can check your progress with the use of a pedometer. This is a device that can count the number of steps that you take. For full exercise, work for achieving 10,000 to 15,000 steps every day.

Stretching can be done in your office or cubicle between long work sessions. You should do stretches for your arms, legs and neck. If you also do strength training for your chest, then do chest stretching exercises as well. Stretching is perfectly natural and should not bother anyone at the office. Besides, stretching promotes alertness and concentration.

For strength training, you can keep light and portable equipment under your desk at work. Small dumbbells, ankle weights, and exercise rubber bands are some things that you might use. You can do one or two training sessions every hour, for at least five minutes per session, and not worry about sweating in your office clothes.