We all know the importance of daily exercise, but finding time during the chaos of everyday life can seem overwhelming, if not impossible.
Instead of adopting the all-or-nothing mentality when it comes to exercise, I’m all about making a goal to add just 10 minutes each day.
Maybe you’re thinking 10 minutes isn’t enough. That is doesn’t “count.” That you have to devote hours to working out or else it’s not worth it.
Here’s why 10 minutes counts.
It’s enough to get your blood pumping. It’s enough to rev your metabolism. And, I’d argue most importantly, it’s enough to keep you connected to your body and feeling like you’re not backsliding into doing nothing at all.
Make The Change: I invite you to commit to at least 10 minutes of movement every day. Everything counts: a walk, hike, run, bike ride, yoga, barre workouts--you name it.
If you can add more time after the initial 10, great. But truly, this is about a 10 minute commitment to yourself. Every day.
And, since 10 Minutes of Movement is part of the Real Food Whole Life Challenge, I have a progress sheet for you to track your progress. You can download the free plan and tracker here:
If you’re already a committed exerciser, you can take things next-level by challenging yourself to add an additional 10 minutes to your day.
Take a quick 10 minute walk during your lunch break, take the stairs in your building, run around the playground with your kids, or do lunges and squats during commercial breaks in your favorite show.
Ready to commit to 10? Read on for 10 Ways to Move 10 Minutes Every Day.
TAKE A WALK
1 | Swap Walking with Sitting
Think about all the sitting you do in a week. Now, think about ways you can swap walking with sitting. Here are some ideas to get you inspired:
- Turn a phone meeting into a walking meeting. Even it it means walking in circles around your house or office, take 10 minutes to move.
- Turn an in-person meeting into a walking meeting. Brainstorm or plan during the walk, then take notes back at your computer.
- Turn your child’s home nap into a walking stroller or carrier nap.
- Watching a kid’s sporting event? Walk around the perimeter before the game or during halftime.
- Take a 10 minute walk around the neighborhood when you get home in the evening.
- Walk around the airport while waiting for your flight.
The idea here is to start notice how often you’re sitting and to find opportunities to move instead.
2 | Make it Fun
Podcasts, audiobooks, and phone calls with friends are all ways to make walking more enjoyable. Download some of your favorites and keep a pair of earbuds handy so you can walk and listen, anytime.
10 MINUTES WHEREVER
3 | At Home + At Work
Squeeze in 10 minutes before everyone else gets up or after everyone is settled for the night. Grab 10 during your lunch break or nap time. Once you start looking for 10 you’ll start finding opportunities throughout your week.
4 | With Friends + Family
Look for movement opportunities with your friends or family. Go for a family walk or a walking coffee date with a girlfriend. Walk around the playground while your children play.
5 | Schedule It
Sit down with your planner or calendar and write down your 10 minute goals for the week. Writing it down will make it more likely to happen!
6 | When + Where + What
Write down exactly when (day and time), where (home or work), and what (walk, yoga, hike). Recording the details is another way to help meet your 10 minute goal.
LET GO & RETHINK
7 | Remove Calories from the Equation
If you’re stuck in the mindset that 10 minutes doesn’t count because it’s not burning enough calories, work on letting those thoughts go. Movement is about so much more than burning calories.
8 | Just Press Play
Putting on your walking shoes, taking the first few steps, or firing up the workout video is the hardest part of moving. So remind yourself to stand up. Take the first steps. Just press play.
9 | Let Go of All or Nothing
I’m on a mission to encourage a shift away from the all-or-nothing mentality when it comes to real food and whole living.
Work on letting go of the idea that you have to go turbo with exercise and eat perfectly for it to “count.” Every little bit counts. Work on adding nourishing habits to your every day in a way that is joyful and sustainable.
10 | Not For Skinny, Just For Me
I’ve been using the hashtag #notforskinnyjustforme on Instagram for a while to share my thoughts about finding joy and fulfillment in movement outside of weight loss.
Finding a healthy weight has, and continues to be, important to me. But it’s not the primary reason I workout anymore. I move because it makes me feel good. It grounds me, calms me, and allows me to do everything else better.
Even in just 10 minutes a day. I invite you to think of all the ways movement is important to you, beyond your dress size or number on the scale.
What are your favorite ways to add 10 Minutes of Movement?