When it comes to completing at least 30 minutes of exercise in a day— as recommended by The American Heart Association— remember this: you don’t have to block out time exclusively for working out. Completing shorter activities over the day can have the same effect, making the perfect fitness regimen for your busy lifestyle. Researchers suggest that three 10-minute intervals of aerobic exercise during your day will also build strength, flexibility, and muscle endurance. Keep track of the exercises you do, making a schedule in a journal or on your phone. Keep reminders and don’t overlook them, and be sure to celebrate every time you accomplish a workout.

Looking to add movement to your day and get your exercise completed? Check out the recommendations below!


Stretching when you wake up and right before bed will help prepare your muscles for movement and activity, and decrease your chances of injury. It also just feels great.


Taking a power walk before or after work, or on your lunch break, will encourage blood flow as well as cardiovascular health. When you go around the block for some air, wear a pedometer and set challenges for yourself such as walking 5,000 (or even 10,000) steps per day. You can also add light weights for increased calorie burn.


Contributor: Jasmine Watson
Twitter: @jayybelleIG: @jayybelle

When you’re on your break at work or school, climb a few stairs or
even do standing push-ups on them for upper body definition.

Jasmine Watson

Jasmine is the author of That Watson Kid vol. 1, which was released in 2014. Born on the eleventh day of the eleventh month of the year, the Southside Chicago native will be a December 2016 graduate of Roosevelt University with a concentration in Integrated Marketing Communications. Remember, all graduation gifts are accepted. You can find Jasmine’s book of poetry on Amazon and Createspace.

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