The holiday season is here and most of the fitness centers across America are seeing a plunge in member visits. Many people leave town during the month of December, however, many gym goers sit at home after a long day instead of getting to the gym. Why? The holidays can be so crammed with things to do that every minute of extra time invites us to curl up and take a nap. Not only does fatigue come from holiday stress, but the longer hours of darkness and the cold make it hard to venture out of bed. On top of all of these factors, the seasonal degeneration of nutritional habits acts as a fool-proof way to make sure everyone gains a few extra pounds.

But never fear; there is good news on the fitness front. A recent study shows several short bouts of moderate physical activity per day can give you the benefits of a longer visit to the gym. Published in the Journal of the American College of Nutrition, this study showed that even ten-minute bouts of moderate daily exercise will improve mood, reduce fatigue, burn calories, aid in weight loss, and improve aerobic fitness, similar to one 30-minute session of cardiovascular exercise (1). The evidence does not stop there. Many other studies have shown the same results. One study concluded that short bouts of brisk walking resulted in similar improvements in fitness and were as effective in decreasing body fat as long bouts of the same total duration (2). Another study showed that over a 20-week period, those who participated in ten-minute bouts of exercise each day exhibited enhanced exercise adherence, weight loss, and cardiovascular fitness (3).

So how do we perform these quick ten-minute bouts of exercise with our busy schedules? Start increasing the amount of physical activity that you engage in on a regular basis. How many stairs do you have to climb per day to get to your office? Can you park your car at the far end of the parking lot when you are going into the mall or grocery store? Find additional ways to walk in the midst of your busy day and just add a bit more speed than usual. And don't forget all of the things you do around the house. Keep in mind all of the preparations you are making for the holidays, like cleaning the house, doing holiday shopping, and lugging all of those gifts to the Post Office. These things do increase your heart rate! So, instead of thinking of the holiday activities as stressful, think of them as a myriad of ways to get extra physical activity every day. You will be maintaining or increasing your cardiorespiratory fitness, even if you don't have time to make it to the gym. 

References:
1. Schmidt, W. D., Biwer, C. J., & Kalscheuer, L. K. (2001). Effects of long versus short bout exercise on fitness and weight loss in overweight females. Journal of the American College of Nutrition, 20(5), 494-501.

2. Murphy, M. H. & Hardman, A. E. (1998). Training effects of short and long bouts of brisk walking in sedentary women. Medicine and Science in Sport and Exercise, 30(1), 152-157.

3. Jakicic, J. M., Wing, R. R., Butler, B. A., & Robertson, R. J. (1995). Prescribing exercise in multiple short bouts versus one continuous bout: Effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. International Journal of Obesity and Related Metabolic Disorders, 19(12), 893-901.

As a key component in the success of Cooper Ventures, Jill Armayor is the Corporate Wellness Director at Perot Systems in north Dallas. She holds certifications from The Cooper Institute in Biomechanics of Strength Training, Physical Fitness Specialist, and Health Promotion Director. Among her many aspirations, she loves running, cooking, and creating artistic murals and paintings.