Life is busy and finding ways to add 15 minutes of movement matters. On the days that you cannot get a full workout in, or if you’re looking for ways to increase your activity, starting small with 15 minutes is reasonable for most. While adults generally need more than 15 minutes of movement each day to meet guidelines (150 minutes of moderate intensity activity per week) and promote heart health, bone density, and muscle maintenance, I think we often approach physical activity with an all or nothing attitude — such as thinking, “i need to get at least a 30-45 minute workout in or it’s not worth it”.
It’s difficult because, yes, research shows that regular, physical activity performed continuously > 30 minutes is most beneficial for long-term. However, that’s not real life. Some days, life is going to be very busy and you might not be able to get a full workout in. Instead of doing nothing, try moving or stretching for 15 minutes. If walking and standing is difficult, doing a seated or chair-based stretch or movement for your upper body is a great option! Here are a few ways to get a little more movement.
Add on a 15 Minute Walk for Movement
Go for a brisk 15-minute walk during a lunch break, after dinner, or around your neighborhood. Set an alarm in your phone or block off the time in your work calendar!
Stretch or Try Beginner Yoga
Spend 15 minutes stretching or practicing yoga in the morning or before bed to improve flexibility and relaxation. I really like this 10 minute morning yoga sequence for beginners. 10 minute Morning Yoga for Beginners (youtube.com) and then adding on 5 minutes of other stretches or body weight exercises.
Body weight Exercises
Exercises like squats, lunges, push-ups are all great body weight exercises that can help with stamina but are also adaptable to beginners! You can do this at home with no equipment. There are soooo many free youtube videos that can guide you, especially as a newbie, and I recommend starting slow and easy.
Park Further Away
Park farther from your destination, whether at work, a store, or an appointment, to add in a few extra minutes of walking. Even taking a few extra laps around the store can help increase activity.
Dance It Out
Put on your favorite music and dance around the house for 15 minutes. It’s a fun way to get moving without feeling like a workout. I recommend Taylor Swift, obviously.
Finding a way to remind yourself to get in 15 minutes of activity, even on the busy days, is a great foundation for developing healthy habits. If you’re looking for more accountability and guidance, check out The Nutrition Prof Dietitian Services.
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