According to the Centers for Disease Control and Prevention’s Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity aerobic exercise each week, plus regular strength-training activities.
By exercising for 10 minutes, three times a day, five days a week, you’ll be reaching your goals in no time. Try these ideas:
Walk or Bike
- Walk briskly to class and discover new places on campus.
- Bike to the store for groceries. Some campuses and cities have bike sharing programs or free bikes.
Take the Bus or Train
According to the American Public Transportation Association, people who take public transit walk an average of 19 minutes a day. To add more activity:
- Get off a few stops ahead of your destination.
- Take the stairs in transit stations.
- Stand while on the train or bus, tightening your core muscles and doing leg lifts.
Here are some creative ways to get your mind and heart pumping:
- Record class lectures and listen to them while walking or working out.
- Organize a study party and make up quizzes. Dance when someone gets the right answer, or play musical chairs with flash cards.
- During breaks between classes, run stairs or find a quiet spot to stretch.
Increase Strength & Flexibility
As well as aerobic exercise, strength and flexibility are important to your overall fitness. Try these ideas for easy, quick ways to incorporate more strength and flexibility training into your day:
- Bring sturdy grocery bags to the store and pack them heavy to increase your strength. A backpack can help distribute the weight evenly.
- Lift cans and gallons of milk while cooking.
- Do pushups and sit-ups while watching television or studying.
- Practice gentle yoga poses and stretching before bed to increase flexibility and help you to relax.