Short Exercise Programs to Lose Weight

A study in the Journal of the American College of Nutrition in 2001, by W. Daniel Schmidt, Craig J. Biwer and Linda K. Kalscheuer, suggests that obtaining short periods of aerobic exercise (three 10-minute sessions or two 15-minute sessions) has the same benefits as longer sessions of exercise (a single 30-minute session). Completing exercise in several short sessions during the day is easier for many people to fit into their schedules.

Beginning an Exercise Program

• Before starting any exercise program, discuss your plan with your physician. Patients with existing conditions may need to make adjustments or start slowly, as advised by a doctor. Begin aerobic exercise slowly and gently, increasing intensity as you become used to the exercise. Choose aerobic exercises that are appealing and fun for you and that fit well within your lifestyle. Exercises like walking and running do not require equipment other than good quality athletic shoes. Other activities such as skiing, bicycling and rowing are good forms of aerobic exercise, but they require special equipment and locations. Swimming also can be an aerobic exercise that is easy on joints for those with joint pain, according to the Mayo Clinic.

Short Exercise Programs to Lose Weight

• Be sure to warm up and stretch prior to each short session of exercise. A short exercise program may be completed in two 15-minute sessions or in three 10-minute sessions throughout the course of the day. The goal is to obtain a total of 30 minutes aerobic exercise daily.

  Choose an aerobic exercise that can be completed in short increments throughout the day and one that is easily attainable for your lifestyle. For example, walking may be a good choice if it is easy for you to do in the morning, on your lunch break and in the evening. You can also choose to do different types of aerobic exercise, such as walking in the morning, swimming mid-day and bicycling in the evening. Short bursts of exercise can be fit into normal daily errands by parking farther away at destinations and taking the stairs instead of an elevator.

  When using a short exercise program, rest for four hours between exercise sessions. A sample program may include brisk walking for 15 minutes at 7 a.m., a 10 minute run at noon and then another brisk 10-minute walk at 5 p.m. To further enhance weight loss, follow a healthy, low calorie diet and drink adequate water throughout the day.