Fit Short Bouts of Exercise Into Your Day

Quick Win

When you don't have the time or energy for a 30-minute workout, you can stay fit by sneaking some movement into your everyday tasks.

Try This Today

• Pair commercials with cardio. The typical half-hour TV show includes about eight minutes of commercials. Make the ads pass faster by hopping off the couch for some movement during your favorite sitcom. Try squats during food ads, jumping jacks during car commercials and arm circles for the others.
• Walk and talk. If you’re on a phone call, get up and walk around. Venturing outside is great, but you can also pace inside your home. Bonus points for walking up and down some stairs if you can.
• Dance for your dinner. Make your time in the kitchen more active — and more fun — by turning on some favorite tunes and dancing while you cook. 

Why

We know people should typically get at least 150 minutes of physical activity per week, as well as two or more days of muscle-strengthening activities, to support their bodies and brains. But it’s not always easy to get a half-hour workout on the schedule. According to the Centers for Disease Control and Prevention, you don’t have to. Instead, those 30 minutes can come from small bouts of movement throughout the day. By tweaking a few habits and pairing exercise with tasks you already do, you can find 30 minutes for daily physical activity.