Now that you've worked exercise into your routine, it's time to increase the frequency and the duration. The goal now is three 30-minute cardio workouts (90 minutes total this week). Continue to do the exercises you most enjoyed from last week, and tack on an extra 10 minutes to each workout -- that's just one more 10-minute segment of the 10-Minute Solutions Dance DVD or a 10-minute walk around the block. Note: If you already do more exercise than this, add an extra 30-minute workout to your current routine.
You may have noticed that exercise doesn't magically find its way into a busy schedule. To increase your chances of getting it into your busy schedule, get out your calendar and write down when you are going to do your three 30-minute workouts this week. Protect that time you set aside by scheduling other obligations around it. When you make a written appointment for exercise, it is much more likely to happen than if you just wait for the perfect opportunity to fit it in.
In addition to burning calories and helping manage weight, exercise offers plenty of other health benefits. Remember them to stay motivated.
Other benefits of exercise:
- Improve heart by controlling cholesterol levels and blood pressure
- Breathe more easily
- Keep bones and muscles strong
- Live longer
- Prevent and manage diabetes
- Sleep better
- Reduce the risk of certain cancers
- Manage mood, pain and stress
- Feel more energy throughout the day