No time? Ten minutes still counts

Canada's 24-Hour Movement Guidelines recommend at least 150 minutes a week of moderate to vigorous aerobic activity. That can sound like a lot, but it doesn't have to come in long workouts.

The World Health Organization's 2020 guidelines dropped the old rule that activity had to come in blocks of at least 10 minutes, and they stress that every move counts. A Heart & Stroke article makes the same point: even five or 10 minutes of walking at a time can go toward the 150-minute goal.

Try this today: pick three short movement windows, such as:

• a brisk 10-minute walk before work or after lunch
• taking the stairs instead of the elevator
• a few rounds of sit-to-stands or seated marching during an evening show

Three 10-minute brisk walks, five days a week, add up to 150 minutes. If you're not there yet, that's okay: the guidelines say that progressing toward any of their targets brings some health benefits.

Safety note: If you're new to exercise or have a health condition, start with the CSEP Get Active Questionnaire or a conversation with your doctor.

Sources

• Canadian 24-Hour Movement Guidelines for Adults 18-64 (CSEP) (opens in a new tab)
• Bull et al. (2020), WHO 2020 guidelines on physical activity and sedentary behaviour, BJSM (opens in a new tab)
• Heart & Stroke: Gentle workouts, big results (opens in a new tab)