For most people, time is the number one reason for not getting enough physical activity. With a busy schedule full of work, family, and household responsibilities, it can be tough to etch out the time for exercise. Acefitness.org tells us that people often assume to reap the benefits of exercise, they must complete strenuous activity for an extended period of time. Guess what, that’s not true! MyPlate recommends adults get a total of 150 minutes of moderate-intensity exercise each week. You can set aside 30 minutes of activity 5 days a week, or you can set aside 10 minutes at a time throughout the day. It doesn’t matter how you decide to tackle the task. Aim for 150 minutes a week and you’re doing your best to improve your health and reduce your risk for chronic disease.
What can you do in 10 minutes? That’s really up to you. Activity can be simple, like going for a brisk walk before you go to work, walking up and down the stairs on your lunch break, or playing a quick game of soccer with your kids. The goal is to get your heart rate pumping. If you would like a little more intensity, try one of these 10-Minute Mini Workouts. Click on the text below each image to view a larger version and download a copy of the workout.
Click here to read more about physical activity recommendations from MyPlate, including the different types of physical activity you should aim for.
When you’ve accomplished your physical activity for the day, reward yourself with a fruity dessert. These Mint Berry Popsicles were a big hit at my house.
They were a perfect post nap snack. The hint of mint gave them a bit of a zing and complimented the berries so well. Even the kids loved them!
If you’re trying to sneak more veggies into your family’s diet, throw a handful of spinach in the blender. If you’re not a fan of mint, leave it out. The berries alone are delicious. Enjoy!
Certified Nutrition Education Ambassador