Most people equate exercise with formal sessions in a specific environment so they would think that three to four times a week is enough for health. Unless you have a job with high manual content that is nowhere near enough! Most of us have a very sedentary lifestyle where we sit for long periods of time in our day so need to work into our schedule three sessions of exercise a day at least!
Then your answer to this is that you don’t have the time during the day to fit that in, let alone the energy…so some people exercise before work and then they think that their measured exercise is done and dusted…that they can sit down for the rest of the day content that that is enough to keep them healthy.
The body is designed to move and the more we move it the more we can move it but let me put a caveat on the type of exercise you can do throughout your day. It doesn’t have to be intense. If it were, you would be right in thinking that you simply don’t have the energy for this. Secondly the sessions only need to be 10 to 15 minutes at a time…so there goes the argument that you don’t have enough time. Thirdly you don’t need to live at the gym (the people that seem to are wasting their time there!) These sessions don’t require specialized equipment or the need to change into sports gear.
You can get away with three to four sessions a week of intense exercise and for between 20 to 40 minutes maximum. Any more than this and your body will soon tell you that you are overdoing it!
You could get up 10 – 20 minutes earlier in your day and do a light session of Calisthenics, moving your body through all three planes and keep the movements going throughout your 10 minute session (stretching, bending, squatting, twisting, turning…upper body, lower body, whole body movements…coordinated, relaxed…using easy listening music to gain rhythm to your movements). You can start and end with marching on the spot, then do 1 set of 10 – 12 repetitions of 6 – 8 exercises. Ensure you work the whole body though. Then if you really wish to wake yourself up to be ready for your day, have a cold shower afterwards…no, I’m not kidding because you will feel energized in doing so!
See if you can put two or three walks within your work routine during the day, but they only need to be whatever you can fit in…10 – 15 minutes will do. Three or four times a week you will have your intense sessions.
Then as part of getting a good night’s sleep do a 5 – 10 minute static stretch routine before you go to bed. This type of exercise will help relax you and to make it more effective try to concentrate on each movement and each breath you take…this is when to work on developing a sense of focus if you’re not into doing some sort of meditation.
Rest is important part of your fitness and health program so every 12 weeks give your body a rest from the intense exercises for 4 -7 days, but don’t stop the other sessions. Keep them going if possible and you will find that getting back into your intense exercise will be so much easier…and I reiterate, the body is built to move. Continually move it and it will keep on moving.