30 minutes of exercise? listen to your body

Lots of people insult themselves because they’re so obsessed with trying to get to 30 minutes of continuous exercise that they won’t stop exercising when they’re in pain. If you are out of shape, you should start exercising each session only until your muscles feel heavy or sore and then stop for the rest of the day. Eventually, you should be able to work up to a full 30 minutes.

If you can’t exercise for 30 minutes straight in a sport, try to get at least 30 minutes of total exercise or vigorous activity throughout the day. According to the American College of Sports Medicine, you don’t need to engage in vigorous exercise for long periods of time to reap substantial health benefits. If you exercise for 30 seconds, rest for 30 seconds, and alternate exercise and rest, you should be able to exercise much longer without injuring yourself.

If you get tired early in a sport, you can work out in several sports, stopping in each one when you feel the least discomfort. For example, go to your dance aerobics class and stop when you feel a little tired, even if you have to stop after two minutes. Rest, and then ride a stationary bike until your legs start to feel heavy, for maybe three minutes. Later, walk for a while until you feel tired. Try a total combined exercise time of 30 minutes per day, three to five days per week. You can count any physical activity that keeps you constantly moving, such as walking, climbing stairs, or gardening.