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Breaking News: Every Little Bit Helps

September 4, 2013 18 Comments

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I don’t know about you but I LOVE “studies” that provide insight and new discoveries.

Like the one that tells us how long a shrimp can run on a treadmill or the one that tells us how we, as Americans, ride bikes or the one that tells us again that diet soda is bad for us (I know, I’m addicted). 

A new one has come out from the University of Utah and is promoting a groundbreaking discovery.  Are you ready?  Are you sitting down?  Here it goes:

Every minute of physical activity really does count, new study shows

The study went on to explain how every minute of physical activity counts towards the 150 minutes of moderate intensity activity that we are all supposed to be getting.

Here were the results of the study:
For the women studied, each minute spent in higher-intensity, moderate to vigorous activity was associated with a .07 drop in body mass index, a measure of fat based on height and weight. For a 5’4″ woman, that means a drop in weight of nearly half a pound. The effect in the guys was a little less substantial: a minute of exercise was associated with a .04 drop in BMI, translating to a .27-pound drop in weight for a 5’8″ guy.

My opinion is that this isn’t groundbreaking information.  I have always subscribed to the idea of “Do what you can, when you can.”  Every workout doesn’t have to be a stellar long run or sweat session in the gym.  It’s ok to squeeze fitness in where ever and whenever possible. 

So I think this is good news for that portion of the population just wants to stay fit.  If the study shed some light on the fact that it really can be done.  Fitness is truly achievable.  What this study is doing is taking away the excuse that there isn’t enough time.  There is time, in small one or two minute increments..that can be enough to make a difference in your body and health. 

Obviously this doesn’t apply to those that are working towards a fitness goal but this study isn’t really for them anyway.

In honor of this study, I decided to provide some ways to squeeze fitness into any day.  Kids and Dogs can make the best personal trainers.  🙂

At Home: 
1. Push ups while watching the kids bathe
2. Squats while dinner is in the oven
3. Race the kids to the end of the street and back
4. Jumping Jacks during commercials
5. Walk the dog
6. Play fetch with the dog..but try to beat the pup to the ball after you through it.
7. Take the kids on a bike ride
8. Or chase them around while they bike
9.Wall Sits while folding clothes
10. Calf Raises while ironing clothes
11. Take the kids on a walk
12. Do walking lunges with the stroller
13. Take your kids to the playground and PLAY
14. Walk or jog the field while watching practice.
15. Rake leaves
16. Shovel snow
17. Mow the lawn
18. Garden
19. Sign up for your first race 
20. Wash the car

At Work:
1. Use a headset and walk around during conference calls
2. Park far away from the building and enjoy the walk in to work
3. Take the stairs
4. Take 15 minute walk breaks every couple hours
5. Do these At Work Moves
6. Select the furthest printer from your cube when printing then hike
7. Keep your food in the refrigerator so that you have to walk and get it. 
8. Pushups against the file cabinet
9. Follow this practical guide to squeezing in a workout during lunch

What do you think of the study?  What are your favorite ways to squeeze in fitness during the day?

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Comments

  1. Axel Kussmann says

    September 4, 2013 at 3:35 pm

    Great suggestions, still I wonder: I see parents who are out of shape, and it just seems like all the chasing around, bending down to pick up toys (or kids), carrying extra stuff to the car, extra trips up and down the stairs don’t amount to much if people don’t make fitness an *extra* part of their day (i.e. a workout of some kind)… I’m a compulsive tracker when it comes to working out, but I’m so curious about all the burned calories I don’t get to count…

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:36 pm

      I’m with you. I love to track progress but if you’re looking to just be healthy, these will help.

      Reply
  2. misszippy says

    September 4, 2013 at 4:09 pm

    Great ways to sneak it in. People don’t realize how easy it is and how it all counts.

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:36 pm

      I know! Just put in a little extra effort and you can start to see results. One good decision leads to another.

      Reply
  3. Teamarcia says

    September 4, 2013 at 5:50 pm

    Yep, SO many ways to sneak it in if you want to. I well remember the days of walking squats/lunges holding a baby for added weight. Ha!

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:37 pm

      ha! I do that too. She’s only 11 lbs right now but that’s still extra weight.

      Reply
  4. Katrina Pilkington says

    September 4, 2013 at 8:31 pm

    Love it! TONS of Disney walking counts!

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:37 pm

      Totally!

      Reply
  5. *CaNdY FiT* says

    September 4, 2013 at 8:56 pm

    #2…I don’t know why I still try and get the best parking spot lol

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:38 pm

      i know! it’s engrained in us. 🙂 I think it’s the competitive side sneaking in.

      Reply
  6. Angela @ Happy Fit Mama says

    September 5, 2013 at 12:20 am

    I plank and core work during commercial breaks while watching TV at night. Great tips!

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:38 pm

      Thanks…It would be so funny to put cameras in our homes and see how many people are planking. I would like to think a lot. 🙂

      Reply
  7. Lisa@RunWiki says

    September 5, 2013 at 4:07 am

    If you want it bad enough, you will make the time, that’s what I’ve always told myself, everything else is just excuses. As they say, the hardest step is the first one. Nice tips!

    Reply
    • Katie McFarland says

      September 10, 2013 at 6:39 pm

      AMEN! Preach it Lisa!

      Reply
  8. Heather @ Better With Veggies says

    September 12, 2013 at 5:21 pm

    I love this – so many great ideas (even at work)! I’m so glad you shared this on the pin it party, so I didn’t miss it 🙂

    Reply
  9. Md Tamim says

    February 5, 2014 at 5:25 am

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    Reply

Trackbacks

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