Choose an exercise time that fits
Do you want to know the best time to exercise? A better question to ask is, “What is the
best time for me to exercise?” Talk to your healthcare provider about what may be right
for you.
The key to getting the health benefits of exercise is to exercise regularly. So choose a time
that will fit into your day. Make it a habit. Most adults only need 30 minutes a day, 5 days a
week of aerobic exercise to help improve heart, bone, and muscle health. Walking fast, bike
riding, tennis, basketball, pushing a lawn mower, swimming, jogging, and running
are among the many good ways to exercise. Choose what you like to do.
If you have a busy schedule, you can break up your exercise time into three 10-minute
sessions during the day. Just remember to exercise at least at a moderate intensity level.
When you exercise at a moderate intensity level, you can talk, but you can’t sing!
To find your best times to exercise:
Think about your morning
n
Do I have more energy in the morning?
n
Can I get up 10 minutes earlier to exercise? Maybe before breakfast?
n
Does it take me 10 minutes to walk briskly to work, the bus, or train?
Think about your day
n
Do I have more energy during the day?
n
Do I have 10 minutes before or during lunch to take a brisk walk? Maybe with a friend
or colleague?
n
Can I take 10 minutes in the afternoon to exercise or take a brisk walk to refresh me?
n
Does it take me 10 minutes to walk home from work, the bus, or train?
Think about your evening
n
Do I have 10 minutes before or after dinner to exercise or take a brisk walk?
n
Will my spouse, friend, or child walk with me?
n
Does exercising a few hours before bedtime help me sleep better?
Consider
n
If you walk a dog, take 10 extra minutes and walk faster
n
If you exercise at a vigorous intensity instead of moderate, you can cut your total weekly
exercise time almost in half. When you exercise vigorously, you probably won’t be
able to say more than a few words without stopping to take a breath! Remember to
exercise for at least 10 minutes at a time
n
Try to exercise at different times of the day and find the times that work best for you.
– Which is most fun? Makes you feel best afterward? Is easiest to stick with?
Take action
n
Write your best times on your calendar for the next few weeks. Try to stick with
your plan
n
Adjust your times as you learn which work best for you
Talk with your healthcare provider before you begin an exercise program.
This material was developed by GlaxoSmithKline.
©2012 The GlaxoSmithKline Group of Companies
All rights reserved.
Printed in USA.
HM3386R0
April 2012