3 ways to get fit in 15 minutes!

A patient of mine, nearing the end of her treatment and rehabilitation phase, asked what was the quickest and easiest way to get fit. I suggested running. Personally I find it time and cost effective. No expensive gym membership, pricey equipment or time wasted getting there - I can dash home, sling on my trainers (it's worth investing in a decent pair) and can complete a 5 mile run, do some toning exercises, stretch out, shower and change inside an hour.  Ok, so I've been doing it for a bit - but an article I read the other day in Runner's World  magazine (June 2012 edition) sang the praises of squeezing in even 15 minutes of exercise every other day.

The article highlighted how just 15 minutes of exercise can be beneficial:

1. It keeps you fit.
2. It can reduce stress.
3. It can help to stimulate activity and creativity.
4. It activates hormones that are associated with positive thinking.
5. It can loosen up the muscles, easing aches and pains and general stiffness.

Here are a few easy ways to get started, even if you've never run before:

1. Walk for 5 minutes. Then do 30 seconds running/30 seconds walking for 5 minutes. Walk for 5 minutes to cool down. Each week, as you get fitter, add a run/walk interval, or increase the time that you run for.
2. No watch? Do the above, but instead of timed intervals use lamp-posts or trees spaced about 100 metres apart to do your run/walk intervals.
3. Lots of stairs at work? For 5 minutes, walk up and down 1-2 flights of stairs. Then run a floor, walk a floor. Then walk for 30 seconds and run 2 floors, then walk for 30 seconds and run 3 floors. Cool down for 5 minutes. The following week, repeat the sequence twice, and add in another set.

Obviously, running isn't for everyone, and sometimes our bodies limit what we can do. However, you can easily substitute intervals of fast walking/steady walking for the run/walk intervals, and will still see great results. Take it gently to start with, don't get too puffed out (you should still be able to talk!) and listen to any niggles that your body might have. If in doubt - just ask! I'm only a phone-call away...

---