A to Z Challenge 2016

‘E’ is for Exercise – How to find 30 minutes each day

April 6, 2016
E is for Exercise


We know that exercise is good for us but sometimes life gets in the way and we make the excuse we are too busy.  A couple of days go without being active, then that turns into weeks and before long we can’t remember the last time we actually did a workout.

Can you remember how great you felt when you were exercising regularly?

“For Australian adults, the National Physical Activity Guidelines recommend at least 30 minutes of moderate intensity physical activity on most (preferably all) days. 150 minutes of physical activity (including walking for fitness and transport, and ‘moderate’ and ‘vigorous intensity’ activity) over five or more separate sessions per week. This is classified in the survey as ‘sufficiently active for health’.”

Read more http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4156.0.55.001Main+Features3Nov%202013

Part of a healthy and balanced lifestyle MUST include some form of exercise but the thought of all that huffing and puffing can turn you off.


An important part of keeping MOTIVATED with your exercise is to DO SOMETHING YOU LOVE.  You will have a greater chance of keeping exercise as part of your daily routine, if you are enjoying it.

What type of exercise do you enjoy?

I like running however there are so many options these days:

  • Walking/Hiking
  • Yoga/Pilates
  • Swimming
  • Team sports
  • Gym workouts
  • Personal Training
  • Boot Camps
  • Aqua aerobics
  • Cycling
  • Surfing

How to find 30 minutes of exercise each day

Okay so you have found something you enjoy but you can’t do it every day?  Not a problem.  You can either do longer sessions on two or three days and add up your minutes to equal 150 minutes per week or try to be creative each day for 30 minutes.

1. Schedule in your favourite form of exercise 2 – 3 times per week

Making an ‘appointment’ to exercise will soon become part of your weekly schedule.  If you have trouble commiting to yourself, enlist the help of a workout buddy.  It is more fun working out with company than on your own.

2. Go for a walk during your lunch break at work

Make time to get out of the office and go for a brisk walk during your lunch break.  You will feel refreshed and ready to tackle the afternoon.

3. Set your alarm half an hour earlier to fit in your workout

Prepare yourself and wake up earlier.  Try getting your workout gear ready the night before so it is just a matter of hopping out of bed, into your gear and walking out the door.

4. Try High Intensity Interval Training

HIIT is short bursts of exercise performed as hard as you can in less time than an normal workout. PUT A LINK HERE 7 minute workout

5. Do something while watching TV

Use your TV time wisely.  You know you hate the TV advertisements and they seem to go longer than the actual program.  Use this time to do squats, crunches, situps and jumping jacks.

6. Just Move

Be creative and include incidental exercise into your day.

  • Park the car further away and walk
  • Get off the bus one stop earlier and walk
  • Take the stairs instead of the elevator
  • Do the housework – it is amazing the workout you can achieve just by getting stuck into cleaning the house!

Want to get started but don’t know how?  Read my article on HOW TO START AN EXERCISE program  and Join my #couchpotatotofabfit community and let’s get healthier together!


Join me tomorrow for ‘F’ is for Friendship – How Friendships affect our Health

I would love you to join me on my journey and subscribe for regular motivation and tips for a Healthier, Happier Life – Click Here and receive a free copy of my E-book ‘From Couchpotato to Fabulously Fit”

Let’s Keep Sizzling!


See where I link up to each week….



Women Living Well After 50

Living Life Your Way

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  • Reply Cassie April 6, 2016 at 10:34

    You include some great tips here! I have a hard time sometimes finding the time to work out. There are a few different things I have found that work for me. One is to walk in place during a show for an hour while my daughter is napping. The next option is for me to wake up early in the morning before my daughter to run on the treadmill. I feel like I get a better workout when I get up in the morning and the rest of my day is much more productive! Thanks for sharing. Cassie from Mommy, RN

    • Reply Sue Loncaric April 6, 2016 at 12:54

      I love an early morning workout – it starts my day plus also I know I’ve done my exercise for the day. It is hard Cassie with a family but you sound as though you have some great strategies in place so keep up the good work. Have a fabulous week and thanks for stopping by.

  • Reply Jeffrey Scott April 6, 2016 at 13:58

    I hate that I have gotten away from exercise and watching my weight. I like to try and eat healthier but I always put off exercise. I don’t know why I do. I feel better after I exercise and I always seem to be more creative. I really need to get back on track.

    • Reply Sue Loncaric April 7, 2016 at 15:29

      I feel better after a good workout Jeffrey but it doesn’t mean I always look forward to it. I suppose it just comes down to making looking after yourself a lifestyle choice long term. Enjoy your day!

  • Reply Kala Ravi April 6, 2016 at 17:22

    Very great tips you have here Sue. I had been to Australia a couple of years ago and I was amazed to see how enthusiastic folks there are about exercise and fitness. It was very common to see people out in parks jogging during their lunch hour. In India too, people have become pretty conscious of their exercise regimen. Personally I favor a 30 min brisk walk every evening. Thanks for sharing some great ideas.
    @KalaRavi16 from

    • Reply Sue Loncaric April 7, 2016 at 15:34

      A 30 min brisk walk is all you need Kala. Unfortunately, Australia is now also battling obesity so we need to keep getting the message out. Thanks for stopping by and have a lovely day.

  • Reply Leanne@crestingthehill April 6, 2016 at 23:31

    walking is still my go-to choice for exercise (altho I’m having to change my time of the day to fit in with my work schedule lately!) I miss swimming and may go back to that one day when I have some more spare time.
    You still inspire me with your running! Leanne @ cresting the hill

    • Reply Sue Loncaric April 7, 2016 at 15:34

      Yes I enjoy walking Leanne and that is really all you need to do. I’m not great at swimming although I did do it for a while when I was working. Anything that gets us moving is the answer I think. Thanks for your lovely words and enjoy your week.

  • Reply Sue April 7, 2016 at 03:58

    These are some great ideas. I get in a rut of just walking or yoga videos, and sometimes I forget to make sure it is enjoyable as well as active. Enjoyment is so important for staying in the habit of exercising.

    • Reply Sue Loncaric April 7, 2016 at 15:35

      Oh I’m pleased you could take something away Sue. Walking and yoga are great ways to workout but I know what you mean, sometimes we have to mix it up a bit to keep us motivated. Have a great day!

  • Reply Toni Pike April 8, 2016 at 09:13

    Another excellent article, Sue, with some wonderful tips. I only started walking about five years ago now – but now can’t imagine life without it! It makes such a difference to my fitness level but has all the other benefits you mentioned. It also helps prevents many diseases such as diabetes and is good for your cognitive skills.

    • Reply Sue Loncaric April 8, 2016 at 13:33

      Thanks Toni you are an inspiration with all you do. I value your friendship and support so much. Enjoy your weekend xx

  • Reply gigi May 13, 2016 at 18:58

    I love Aqua Gym at the lake near our house! Its only in the Summer and it so much fun and a really great workout!

    • Reply Sue Loncaric May 16, 2016 at 12:49

      Aqua Gym sounds great Gigi I’ve never tried that but I would think it is a great workout without putting pressure on the muscles. Exercise is so much easier if we are having fun!

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