10 minutes here...10 minutes there....the amount of minutes you exercise can add up quickly. Although it's recommended that we each get 30 minutes of exercise each day, it doesn't mean this has to be all or nothing! This week's e-Well Tip offers suggestions on finding time for small amounts of exercise, building onto your minutes, and ideas on different types of fitness activities.

10 MINUTES IS OKAY
We've all just ended a very busy time of year, and exercising may have taken the back burner for a few weeks. Starting back into a 30 or 45 minutes exercise session can feel pretty overwhelming. So, start slowly! And if you're just starting an exercise plan, beginning slowly is the best (and safest) way to go. Start with 10 minutes (or 5 minutes if 10 minutes feels uncomfortable). You can slowly add two or three minutes to your time until you've built up to the amount of time you'd like to be doing at each session or on each day (for heart health = 30 minutes / 5-6 days a week, for weight loss = 45 minutes / 5-6 days a week). Increasing your time should be done over a period of weeks or months, not days. Listen to your body!. You should always be sure that you are working hard, but not having difficulty breathing or beginning to lose proper form or body alignment.

FINDING TIME
Is your weekday schedule fairly consistent? Then plan a block of time each day that you will devote to exercise. If your schedule is different each day or your weekends vary week to week, start your week or weekend by setting some time aside for fitness. Some suggestions for finding time are: mid-morning, lunchtime, mid-afternoon, after work, or after dinner. Everyone is different and you'll have to find the time when you have the most energy and when you're most likely to stick with this fitness plan. You may also enjoy working out before your busy day begins. Set your alarm clock 30 minutes earlier, and take 10 or 15 minutes to move. Finding time for 2 or 3 quick exercise sessions throughout the day can lead to a less stressful day...losing weight or maintaining a healthy weight...and increasing your energy level!!

WHAT AND WHERE?
Do you have room in your house or apartment to stretch, do some yoga or pilates, or use a piece of home exercise equipment like a treadmill or bike? There is a definite convenience factor if you can exercise at home. If not, find a stairwell in your building or a nearby building and head on up! Take it slow each time you begin -- stair climbing is an intense exercise and you'll want to warm-up slowly. Here's a suggestion for starting: begin with going up and down a flight 2 to 3 times and add on a flight every day or two -- grab a co-worker to keep you company!! The winter months are a great time to take a class. You can stay warm while learning something new. Think about a dance class (African, modern, tap, Indian, belly-dancing) -- anything that you think might be fun! Join a fitness/relaxation class like yoga, tai chi or pilates - find out what everyone has been talking about!!

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