Daily Exercise Plans Without Breaking a Sweat

Daily Exercise Plans Without Breaking a SweatDaily Exercise Plans

Do you want to know the secret to a longer, happier, healthier life? Well, it's pretty simple: more exercise.  You're thinking, "yeah, yeah, I know, but who has time to fit that in? I have a job, a busy family - a life!"  It turns out that getting the recommended daily amount of exercise is very easy. Developing a daily exercise plan is simple, and the benefits far outweigh the effort.

Why Exercise?

Numerous studies prove that a daily exercise plan impacts not only physical health but mental and emotional health as well.  Among the benefits of regular exercise:

  • Weight loss and control
  • Decreased risk of heart disease, Type II diabetes, metabolic syndrome, and certain cancers
  • Strengthen bones and muscles
  • Decrease risk of depression
  • Increase ability to focus
  • Increase chances of living longer
  • Increase ability to maintain independence for older adults

And the great thing is, just 150 minutes per week - or 30 minutes per day - of moderate exercise reaps all of these benefits.

Exercise for Mental Health?

A daily exercise plan not only trims your waist and improves heart function, but it’s a boost to mental health.  Physical exertion leads to increased blood circulation, and the release of three neurotransmitters that are integral to brain function: serotonin (influences mood), norepinephrine (heightens perception), and dopamine (influences attention and sense of well-being). In just 30 minutes a day, you can improve your physical health, as well as your focus, creativity, mood, and general outlook on life.  

How Much Exercise Do I Need - and How Do I Fit It In?

Exercise is defined as "physical exercise that is done in order to become stronger and healthier" (Merriam-Webster).  Almost any physical movement can be performed to help a person become stronger and healthier - and it doesn't require investing hours each day in the gym or attending aerobics classes.

Related: Support the progress that you will make exercising each day, by adopting these eating habits that together will help to create a happy and healthy life! 

The US Department of Health and Human Services recommends at least 150 minutes per week (30 minutes/day) of moderate activity or 75 minutes per week of intense activity.  Also - this doesn't need to be "all at once."  30 minutes per day can be split up into three 10-minute intervals. Opportunities for exercise exist all throughout your day and your routine.

Following are some ideas to help you develop a daily exercise plan. It is easy to spend 30-60 minutes involved in any of the following activities, all of which meet the definition and provide the benefits of physical exercise:

  • Washing and waxing your car
  • Sweeping, mopping or vacuuming floors
  • Gardening
  • Walking the dog
  • Raking leaves
  • Walking two miles
  • Moderate housework (dusting, cleaning windows, etc.)
  • Other ways to sneak exercise into your day include:
  • Take the stairs instead of the elevator
  • Park your car further from the building
  • Instead of sending an email or IM to a coworker, walk over for the conversation, or better yet, suggest a "walking meeting"
  • Use a standing desk while at work
  • Walk on a treadmill, lift weights, stretch, or do basic calisthenics while watching TV
  • Use your lunch hour to go for a walk

The Key To Success

The key to building regular exercise into your day is to develop a plan and habits for moving more every day. You don't need a gym:  simply spend more time MOVING and less time sitting!

standing desks