"10 Minutes Counts!"
by Jo Ann Taylor

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 You have problaby heard what we call the "Magic Fitness Formula." For years, the experts have told us that in order for your exercise program to be successful, you have to work out at 60% - 80% of your maximum heart rate, for 20 - 30 minutes each session, at least 3 - 4 times each week.  While this is a very good goal to strive for, if you limit yourself to only using this formula, you could be setting yourself up for failure.  It is too easy to convince yourself that you don't have a half-an-hour right now, so you can exercise later. Many times, "Later" never comes.

A recent study conducted at Stanford University took a group of people and divided them into two groups.  Half exercised for 30 consecutive minutes, the other half exercised in 10 minute intervals - once in the morning, afternoon, and evening.  At the end of the study, both groups increased their fitness levels at the same amount and at the same pace.  So, not having a consecutive half hour is no longer a reason not to get up and get moving!  If you only have 10 minutes, use it to your advantage. It will all add up to a healthier you!

Time is one of our most precious commodities. Here are a few ideas on how you can find the time for YOU!

* Always have an extra pair of walking shoes in your car.
* Park ten minutes away from your office. Take the stairs.
* Instead of a coffee break take a walking break.
* Use at least ten minutes of your lunch time for walking.
* If after work you are waiting for your kids' at lessons or practice --- Walk!
* Plan your walks and schedule them in your appointment book.
* Recognize how much better you feel when you get back to your desk.
* Look at your walk as a welcome break from work, not as a disruption.
* Let your co-workers know what you are doing. Some of them will want to join in.
* If you are feeling tired and unmotivated, you may need a snack. Low blood sugar level can make you feel lack luster.
* Set short term goals and plan a reward. This week I will walk 5 times this week, or 8 miles or a total of 2 hours. After you reach your goals make sure you reward yourself -- a new walking t-shirt, tape, shoes, flowers, massage.
* Set a long term goal and shoot for something even bigger -- a fully planned active vacation.

REMEMBER ... TEN MINUTES COUNTS!

(1)  [Adapted from R.F. Debusk, et al., "Training Effects of Long Versus Short Bouts of Exercise in Healthy Subjects."   American Journal of Cardiology, 1990, 65:1010-1013.]

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For More Articles by, Jo Ann Taylor Co-Founder of The Walking Connection, Click Here! Jo Ann Taylor Introduction by Gene Taylor     One day Jo Ann decided to change her unhealthy lifestyle and made a conscious decision to begin to live healthier. She gradually began to identify and replace the negative things with exercise and better eating habits. Though her original goal was only to become physically healthier, she soon learned that there were other benefits to be gained. Mentally, she began to experience a more positive outlook on life, her self-confidence grew with each new day and her energy seemed endless. She stuck with this new program and ultimately experienced a complete body, mind and spirit transformation that changed her life for the better. Once she recognized what she had done for herself and how positively it affected her life, she decided to share this new discovery with other people.   As a marketing and program director with Nike in 1988, she organized a walking club called the Dawn Walk Club. After Nike decided to discontinue the program, Jo Ann decided to personally keep it going and co-founded, along with her husband what is now The Walking Connection. Her past accomplishments include: Program Director and Co-founder of LifeForce Marketing. She is a  healthy lifestyle consultant. She is a noted motivational speaker with emphasis on mind, body and spirit. She teaches for many large corporations, communities and government agencies. She was the National Spokesperson and Walking Ambassador for WalkForce, a walking program of the Leukemia Society of America.      For a past sponsor, she authored a book entitled “Come Walk With Me!”and produced a feature video entitled  “Getting the Most From Your Walk.” She has written articles for numerous publications including her own newsletter and this web site.  (c) Copyright 2002 The Walking Connection® is a registered trademark and the contents of this site is copyrighted by Taylor Marketing and Mgt., LLC., The Walking Connection® and Gene and Jo Ann Taylor. Glendale, Arizona. All rights reserved. No part of this publication may be reproduced or transmitted in any form without prior consent of  Gene or Jo Ann Taylor.