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How To Exercise When You Don' t Have Time

Your Heart Needs It; Try These Quickies

Tony Cappasso on health for working people and active families
May 15, 2000, 2:33 p.m. EDT

Had you planned on squeezing in a jog between lunch and your afternoon meeting but it didn't work out? Or maybe your kids' sporting events ate into your free time after work or on the weekends?

Finding time to exercise means making your workouts a priority, the experts advise.

IBS illustration by Melissa WarpThe American Heart Association urges people to exercise a minimum of 30 minutes daily. With a busy schedule, that may seem like a pipe dream, but a little creativity could help turn your good intentions into action.

If you can fit in an aerobics class, a bicycle ride or another type of more vigorous activity a few times each week, all the better. But if that isn't realistic, here are a few ideas culled from the AHA:

  • Walk. Research shows that walking two miles in 30 minutes three or four times a week is enough to strengthen the heart.

  • Play. A game of basketball with the kids or a romp in the park with the dog can serve as 30-minute workout.

  • Do yard work and housework. Not terribly glamorous, perhaps, but then, you don't need special shoes to do it. Things like mowing the lawn (riding mowers not included!), working in your garden, vacuuming, sweeping or raking leaves can amount to a workout if you do them at a faster clip than you usually do.

    Baby Steps

    Remember to start small and increase your level of activity as you become more accustomed to the exercise.

    Some other heart-healthy ideas include riding a bike to the store instead of driving and walking up and down stairs at work instead of riding an elevator.

    One tip, though: If you are just starting to exercise and are over 40, check with your doctor first before starting an exercise program.

    Exercise images from AmericanHeart.orgFurther Reading:

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