Most of us would like to exercise, but we can’t seem to find the time. Fast food and fast living have become a way of life. Setting aside time for exercise, while balancing work, family and social commitments, can be a struggle.

So are we as members of this fast-paced society doomed to a future filled with unnecessary obesity, diabetes and heart disease? The answer is no! There are ways to incorporate meaningful physical activity into a busy life. The question is this: Are you willing to take ten minutes to change your life?

The American College of Sports Medicine, a leading authority on exercise, concurs with the Office of the Surgeon General: It’s okay if you can’t dedicate 20-60 minutes all at one time for exercise. If you are looking to improve your health through activity, research says you will see positive changes from sessions lasting as little as 10 minutes. Several 10-minute sessions, accumulated throughout the day may improve health in meaningful ways; such as reduced risk for diabetes, cardiovascular disease and hypertension.

It is also important to note that the American College of Sports Medicine delineates a difference between improving health and improving fitness. Short bouts of exercise are certainly of value, but even greater benefits can be obtained from longer, vigorous and intentional exercise. But 10 minutes is a great place to start.

Exercise often gets a bum wrap. We often see extraordinarily fit people exercising on television, or in print media. There is also a perception that exercise must be very intense in order to show results. The thought that one must huff and puff, and sweat profusely, turns many folks away before giving exercise a chance. All you really need is to get moving!

In a long-term study of nearly 17,000 Harvard alumni, it was found that health benefits began for those who burned as few as 500 calories through activity each week. Simply taking a short brisk walk, working in the garden or going out dancing can help us reach this threshold.

The point is to just get moving and balance physical activity with the time you spend watching television, working at a computer, or generally sitting for more than 30 minutes.

Ten minutes in the morning before work, ten at lunch, and ten after work to accumulate 30 minutes, several days per week is all it takes. How hard could that be? This can reduce the risk for certain chronic conditions and diseases such as obesity, diabetes, cardiovascular disease and hypertension.

Incorporating physical activity works best when it becomes a natural, ingrained, part of your lifestyle. Walking the dog, mowing the lawn, or taking the kids to the park to play all count and can make a difference. Your goal need not be to run a marathon (or even a mile) – just get moving!!! It only takes ten minutes to change you life.

Are you willing to commit to 10 minutes?

For further information on fitness-wellness programs available at IU Bloomington through the Division of Recreational Sports, telephone 812-855-7772.

http://www.recsports.indiana.edu