• 10 minutes or more of moderate to vigorous aerobic activity can be counted towards the 150 minute per week recommendations. When you cannot do moderate level, even adding light activity to your day is beneficial.

  • Link for examples: https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/

  • Moderate activity is when you can feel that you are working hard and sweating

  • Vigorous activity is when you feel out of breath

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• When you cannot find time 20-30 minutes continuously, try 10 minute sessions.

• Does even finding 10 minutes sound difficult? Here is how you can incorporate 10 minute workouts into your day.

• Take part of your lunch break to exercise for 10 minutes

• Right when you wake up and you are trying to wake yourself up

                Breaks between activities or tasks

• While on the phone

• While doing a simple task

• While waiting for something or someone

• During a meeting

• While ironing

• In class, while teaching or learning

• While cooking

• While socializing

• While watching TV

• While working (be creative)

 

Individual 

 

Dance while doing stationary housework such as dishes, folding laundry, and cooking

 

Stand up and add movements as you can for 10 minutes while continuing work

 

While watching TV: walk in place and wave your arms around instead of sitting

 

While on the phone: stretch or move creatively around instead of sitting

 

While in class, stand up and walk in place; if you need to remain seated: raise your legs, and move your hands around.

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Take 10 minutes of your lunch break to walk outside or indoors

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You can also extend any activity listed in the 1-3 minute category for 10 minutes.

Dance to music (or play a tune in your mind)

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•  Kyvolt - 10 Minute Electro House Mix 2014  ​

• 10 Minute Countdown Timer With Workout Music

• 10 Minute Countdown [Music: Farbro]

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Walk up and down the stairs

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If walking a short distance, do lunges or hop to your destination

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During your lunch break do squats instead of spending time surfing  

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While watching TV: jog or walk briskly in place

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Right before eating lunch, take 10 minutes to jog in place

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Dance to music

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During a commercial break: run up and down the closest flight of stairs before the show starts  

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Right before eating lunch, run up and down the stairs as many times as you can in 10 minutes

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Dance actively to fast music

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Together

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Inspire others: Most activities listed above can be done in groups and can even be more fun! Cheer each other on, take turns being the leader, play games.

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During coffee breaks, form a circle and:

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Play Simon Says

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One leader makes a movement and will say a command. Only when the leader precedes the command with “Simon Says…” the group should follow the command, otherwise they should follow the movement (tricky as leaders will try to confuse the group by doing saying and doing two different things).

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Do some simple exercises together such as:

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• Climbing the stairs (if already using stairs to get to the break room, go up and down them an extra time for fun)

• Dance or go dancing from one place to another through the corridors and invite others to join

• Aerobic exercises

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As an alternative to getting part of your aerobic exercise, you can use 10 minutes at work to do some light stretching or standing yoga asanas if you have learnt these.

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