We all know we need to exercise but how much is the right amount?

According to the Department of Health and Human Services we should aim for at least 30 minutes of physical activity a day. If you want to lose weight or have other fitness goals you might need to ramp it up to around 300 minutes a week.

If you do not have an exercise routine the thought of setting 30-60 minutes aside each day might seem impossible.  My hopes with this post is to inspire you to break through the “I’ll start tomorrow” mindset and incorporate activity into your life like brushing your teeth- It is just what you do.  We need movement and activity for our physical and mental health.   There are so many ways to incorporate 30-60 minutes of exercise into your daily routine.  You don’t have to go to the gym to make this happen.  NO MORE EXCUSES!  No more waiting for the right time- It is now!

Short on long chunks of time?

Even brief sessions of activity offer benefits. For instance, if you can’t fit in one 30-minute workout, try three 10-minute sessions instead.  For instance, during your lunch break, by waking up 15 minutes early, while playing at the park with your kids, or even when you are watching television you can perform a short workout with exercises like squats, jump squats, jumping jacks, lunges, pushups and plank. Also, remember to incorporate both aerobic and resistance training into your weekly physical activity.  Click here for the  Gimmie 30 Workout I posted a few months ago.  It contains 3 moves, zero equipment, and will get you sweaty (cardio) and stronger (strength)!  If you are just starting out take 3  x10 minute walks a day.

You can benefit from every moment of exercise.

Just remember to accumulate at least 200 minutes of physical activity a week.  What’s most important is making regular physical activity part of your lifestyle.

If you are tired and don’t have the energy to exercise it likely could be that you need more movement in your life.  The endorphins your body receives from exercise can uplift your spirits and energize your mind and body.  The first couple weeks might be difficult but like anything, with a little time and commitment it gets easier and just maybe you’ll find yourself craving more movement.   

Cheers to moving more!




  1. Heather

    Hi Sierra! This little reminder has been a great boost of encouragement for me. I’ve been challenging myself with much more physical activity, but am finding it’s also taking a lot longer for me to recover from pushing my envelope than it once did! Trying to keep it up though and hoping to get past this fatigue in the next week or two. Any suggestions for helping keep my iron high (besides my taking supplements) would be great! I know my anemia doesn’t help with getting past being tired and building more muscle and energy.

  2. Sierra Lavelle (Mindful Carrot)

    Hi Heather, I’m so glad that this post is encouraging you! It is difficult to increase your physical activity when you feel fatigued but my rule of thumb is set a goal of committing to exercise for 3 weeks and the likelihood that you’ll feel more energized is pretty high. Breaking your workouts into 10 minute sessions can be helpful in the beginning as this is easier to commit to. Add a little more time every day and incorporating HIIT training might also help boost your energy- Work hard for 30 seconds, recover and repeat. The HIIT style can help pass time and knowing you have a recovery coming up makes it more doable. I’ll be making a post about this style of workout soon.
    Anemia can definitely make this more of a challenge but my biggest suggestion is to take your supplements with things containing vitamin c and avoid milk products. A smoothie containing kale, strawberries, and oranges (or orange juice) would be a great option. Guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, snow peas, and kale are all high in Vitamin C so are good options to incorporate into your diet. Keep me posted!

  3. Cicely Branson

    Awesome! I will try this.

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