40 Minutes to Fitness -- Part 1

Written by Branda Polk

The number one excuse given by most people for not exercising is lack of time. Even if you are overscheduled and time-crunched, the fact still remains that you are responsible for your body, an awesome piece of machinery that God designed to be fit and healthy. He designed you to have stamina, energy, strength, and agility, but all too often poor time management and misplaced priorities lead to bodies that are tired, run-down, stressed, weak, and inefficient. To be as healthy as possible, exercise should be a priority at least three to five days a week. 

If you are pressed for time, a simple 40-minute workout may be just the prescription to jump start your exercise routine and take your fitness level from poor to proper. 

Begin your 40 minutes to fitness with 20 minutes of aerobic activity. Schedule time in the morning, at lunch, or in the evening. The time of day doesn't matter; what matters most is that you move for at least 20 consecutive minutes at a pace that increases your heart rate and causes you to breathe more deeply. 

Whether you are just starting in a structured exercise plan or starting up again after a hiatus, walking is the best, simplest, most convenient method of aerobic exercise. With a good pair of shoes and a safe path you can get all the heart-pumping exercise you need. As you walk, keep your posture tall, abdominals contracted, shoulders relaxed, and stride long. Pump your arms forward and back and walk in a heel-to-toe foot pattern using the whole leg and hips with each step. This type of strong, purposeful walking for 20 minutes will jump start your fat burning potential and boost heart and lung fitness. Walk for 10 minutes in one direction and return for 10 minutes to your starting destination. Don't worry about how far you go, just focus on time as you begin. Then, gradually walk faster as you become fitter to increase the distance covered in the same amount of time.

If walking outdoors is hampered due to weather, you can march in place or perform knee lifts, leg curls, kicks, or other large movements to your favorite upbeat music for 20 minutes. Mix up the routine with one to two minute intervals of jumping/skipping rope or climbing and descending stairs. The first 20 minutes of your workout can be as simple or varied as you choose. The point is to keep moving for the full 20 minutes. 

Get started today with the first 20 minutes of this fitness challenge. Make this commitment to yourself and to God as you honor him with a fitter, stronger body like He designed it to be.

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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