Are you having problems working exercise into your day? Here are some things that you can do to make sure that you are getting at least 30 minutes of exercise every day.

Not having time to exercise for 30 minutes a day.

Do as much as you can during the day because every little bit counts. Try to do 10 minutes at least three times a day. Identify times during the day when you can exercise. Try doing leg or arm exercises while sitting at work during your break or lunch. When at home, you could exercise by walking the dog around the neighborhood or during commercial breaks when watching television. Make a practice of parking farther away from the store on shopping trips. 

Too tired after work.

Try to do some type of exercise before or after work or during the day.

Right clothes.

Make sure you wear something comfortable and that your shoes are designed for walking or exercising. Wear comfortable socks that don’t irritate your skin or feet.

Too hot outside.

If the temperature is too hot or cold or it's rainy, find a place to walk inside such as a shopping mall or school gym.

Can’t afford to join a fitness center or buy equipment.

Walking or using cans of food or water bottles for weights can be used to exercise.

Exercise is boring.

Look for something you enjoy by trying different activities.

Walking in my neighborhood is not safe.

Look for indoor activities in your community center or church. Invite friends to exercise with you at home. Using a school track can also be helpful.

Reference:
Smart Choices: Eating and Exercising for Good Health (Adult Fact Sheet, Lesson 4)