30 Minutes of Cardio Without Really Trying

According to the Center for Disease Control healthy adults need at least 2 hours and 30 minutes of moderate cardio exercise per week. But fitting cardio into your weekly routine doesn't have to mean running daily marathons or keeping up with the latest trend in aerobics classes. With a little bit of forethought you can get 30 minutes or more of moderate cardio a day. You don't even need sneakers! And the best part? It's all FREE!

In the Morning

Wake up 15 minutes earlier than usual and take a brisk walk around your neighborhood. You don't have to work up beads of sweat, but you should walk at a pace where you are breathing hard, perspiring a little, and can feel your pulse rate increase.

According to the Mayo Clinic, moderate exercise is best because it actually gives you a workout without you running the risk of injuring yourself. This means walking faster than your normal pace the whole time you are out there.

I know, I know. Fifteen minutes seems like forever when it comes to your precious sleep, but really, it's not that much. This brisk walk is a great way to start your day by getting your blood pumping and waking you up.

If you really can't swing 15 minutes in the morning, try 10. If you can't do even that, then read on.

On the Way To Work

If you use public transportation, get off a stop before your usual one. This should get you walking an extra 3-5 blocks. That may not seem like much while you're doing it, but that's about 10 minutes of cardio right there.

If you drive to work, park as far away as you can. Try to park at least 5 blocks away from where you normally do.

Coupled with your brisk morning walk, you've now done nearly half an hour of cardio already!

During the Day

If you need to speak with a co-worker, utilize every opportunity you can to get up and speak to that person face to face, rather than sending an email or IM.

Take the long way around your office every time you go to the bathroom.

When you can, take a short walk. Even walking to the end of the block and back can get your heart pumping for a few minutes.

If you take an elevator, get off on the floor below yours. Walk up that one flight of stairs.

When You Get Home

Dance! What better way to unwind at the end of the day than to shake your booty to your favorite songs? Crank up the tunes in your ear buds and let loose! If you have kids, get them dancing with you. They'll love it too, and it's a great way to teach them good exercise habits.

Dance for four or five songs and you've now done about 15 to 20 minutes of cardio!

After dinner, take a walk. Especially if you are not a morning person and can't cope with that 10-15 minute walk in the morning, this is a great way to wind down and relax. Go with a friend, or your spouse. Walk the dog. Enjoy the sunset. A few laps around the block are all you need.

Before you know it, you've done half an hour or more per day of moderate cardio exercise. Multiply this by five days a week and you've met the CDC's recommendations! And losing a few pounds might even be a happy side effect.

Now there, was that so bad?

Source:
The Center for Disease Control and Prevention, http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

The Mayo Clinic, http://www.mayoclinic.com/health/exercise-intensity/SM00113