Think that you don’t have enough time in your day to exercise? All you need is 15 minutes a day of exercise, to improve your health and increase your life span. So what can you do in just a quarter of an hour? You can;
Go for a walk – The simplest thing you can do is go for a walk and it can be done anytime of the day; after work, before work and even during work. Walk up the street (maybe to buy your lunch or a coffee), walk around the block, walk the dog etc.
Jog on the spot – Depending where you work, this might be a good exercise to do before or after work, so you can jog on the spot at home (maybe watching TV) or in the park. If you have a mini trampoline, this would be a good piece of equipment to use as it absorbs the weight of jogging feet and protects your knees.
Use some hand weights – If you don’t have any hand weights, just use a can of food in each hand. Just remember to stretch those arm muscles first.
Use a skipping rope – Don’t have a skipping rope? Well go buy one! Skipping ropes are great for keeping the momentum going. Skipping builds up your heart rate (as do walking and jogging). Vary your speed and intensity to suit your needs and capability.
Quick Yoga or Pilates session – roll out the yoga/Pilates mat and do some Yoga and Pilates poses. These will improve you relaxation and improve your core strength. If you want to know more of the benefits, even from a 15 minute Yoga or Pilates Session, read the Yoga or Pilates Benefits articles.
Tread Water – If you’re lucky enough to have a pool to use or go to, treading water is perfect. Just jump (or gracefully get ) into the pool in the deep end and pretend you’re running/jogging in the water. This is a good exercise to do as there is no strain on joints because you are floating in the water; there is no impact on the ground.
If time allows for it, you can increase the duration you spend on any of these exercises to increase the intensity overtime, as you become fitter and more comfortable.