the 60-minute suggestion is based on the national academy of science's recommendation for people who are trying to prevent weight gain or keep themselves from regaining after weight loss -- not for people who are trying to increase or maintain their cardio-respiratory fitness or health. there's plenty of research to show that 30 minutes of physical activity a day will help you gain lots of health and fitness benefits. remember that you don't have to do all your exercise in one session. if you already exercise vigorously at the gym several times a week there's no reason to quit. but if 60 minutes seems like too much for you try 30 minutes a day as a starting goal. the most important thing is that you do something. do what you can! it’s still beneficial for you to do as much exercise as you can even if you’re not meeting the recommended amount. keep in mind that you can break up your physical activity into as little as 10 minute sessions throughout the day which may be more mindful of your time constraints. build more physical activity into your daily routine naturally by parking further away taking the stairs instead of the elevator or using a break room or restroom on an opposite side of the building or on a different floor at work. consider finding a different mode of transportation to work or while running errands. you may live close enough to be able to walk or bike to some of the places that you need to go. if you take the bus try getting off at an earlier stop and walking a bit more. find ways to be active with your family like going for a walk or bike ride and set up a regular routine with it. fit in exercise while you’re watching tv by doing body weight exercises during commercials or use exercise equipment like a treadmill elliptical or stationary bike that you may have at home to do activity while you watch your shows. lastly write down your entire weekly schedule. this can help you to better visualize your schedule so that you can better see opportunities where you can incorporate more physical activity or perhaps you can move things around to create an opening for exercise. you may not be able to meet a recommended amount but do what you can!
what if i don’t have time to exercise 60 minutes a day?