As little as 10 minutes of exercise per day has benefits. That’s good to know if you struggle to find time for physical activity. And, who doesn’t? Between work and family, most of us don’t have a lot of time to devote to fitness. Finding even half an hour during a busy day can be a challenge.
Many experts recommend 30 minutes of physical activity daily. On days when that’s not possible, you can break up your workout into 10-minute sessions.
A study of overweight women who started exercising for an average of 72 minutes per week found they improved their cardiovascular fitness by 4.2 percent compared with a group who did not exercise. The women in the study exercised at an intensity equivalent to walking at 2 to 3 miles per hour.
Researchers noted that more time spent exercising led to greater benefits. Another group of women in the study completed about 196 minutes of activity per week, the equivalent of about 30 minutes a day and improved their cardiovascular fitness by 8.2 percent.
Other studies have focused on the benefits of short, high-intensity workouts. If this type of exercise interests you, speak with your physician and ask if you’re ready for intense activity.
If you haven’t been a regular exerciser, begin with moderate activity. Hard workouts can feel unpleasant and may increase your risk of injury.
How to Start Working Out After Weight Loss Surgery
After weight loss surgery, we recommend easing into activity. Walking is an ideal way to gently improve endurance. Soon after your procedure, you’ll get up and walk while still in your hospital room.
After you return home, you’ll want to work up to about 30 minutes of walking or another low-impact, gentle activity. When your doctor gives you the go-ahead, you can move on to longer or more vigorous workouts if you prefer.
On days when you don’t have 30 minutes, try to fit in at least one 10 minute walk. If you can, do three 10-minute walks spread out throughout your day. You might find that staying active throughout the day improves your mood and energy. A boost in energy could motivate you to do a little more.
Besides helping with weight maintenance, your workouts will regulate blood sugar, decrease high blood pressure and improve arthritis. You’ll also get an immediate and noticeable lift in your spirits.
Contact us to learn if you’re a candidate for weight loss surgery.