OK, the kids have to get to soccer practice, you forgot to pay the electricity bill and somewhere in between, your regular job gets in the way. This is your workout day, but at 7 a.m. it’s already shot, and you won’t be able to find an hour or so to devote to getting fit.

But wait — if you have 10 minutes to spare while in the middle of your day’s activities, you can get in a fairly decent workout.

Here’s a sure one: Park several blocks from work or the store and walk quickly to your destination. It’ll get your heart going and quicken your breathing, all while strengthening those leg muscles.

At the office, don’t use the elevator, take the stairs — it’ll build on your morning walk from the parking lot and help burn calories. Set aside some time before lunch. If you’re in a multi-story building, try going up and down the stairs several times for 10 minutes.

If you can find some private space in the building, devote 10 minutes to some simple calisthenics and martial arts–derived exercises. March or run in place for two minutes. Then do a couple of minutes of knee lifts, kickboxing kicks on each side, and side steps.

After work, go outside with the kids and play catch, toss around a football, or just talk while walking up and down the block.

“None of these exercises requires a ton of prep time and, if done throughout the day, will all add up to a 30- or 60-minute workout,” says Adena Kaplan, MPH, manager, Prevention and Wellness, Center for Health Improvement.

filed in: Exercise & Fitness
subjects: exercise, fitness, prevention