Finding time to fit in some pleasurable movement can be a challenge.  Sometimes our lives seem to move at a faster pace than we do.  This is especially true for me in the spring time when both of my teenage daughters play soccer.  Between practices and games, I find it hard to squeeze in some exercise time for me.  However, after sitting at a desk all day, I know I feel better and less stressed when I make time for a quick workout.

Adding movement to your day is one of the best things you can do for your health.  In fact, pleasurable movement is a core value of the Health at Every Size philosophy (along with size acceptance and intuitive eating).  And even a little bit of exercise helps.  If you find it a challenge to fit in time for movement, you may want to try high intensity interval training. 

Interval Training

There is, in fact, some recent research to suggest that interval training may reap better fitness results, in less time.  When I say fitness, I am not referring to weight loss or body shaping.  I am referring to the metabolic and cellular changes that improve health and increase strength, energy levels and endurance.  It has been found that high intensity interval training is twice as effective as normal exercise in this regard.  Intense interval training means working very hard for a minute or two, with rest periods between sets. 

Originally designed for Olympic athletes, benefits for us ‘mere mortals’ are beginning to be discovered.  To see if you enjoy the intensity of interval training for yourself, try experimenting with it.  Of course, if you have been relatively sedentary for awhile, please check with your health care provider before starting any exercise program.

Experimenting with Intensity

The next time you are walking, consider increasing your pace for 30-60 seconds and then walking an easier pace for 3-4 minutes.  The goal is to be a little out of breath, not completely exhausted.  Complete 4-5 of these sets for an awesome 20 minute workout! 

The beauty is not only the short duration, but also how you will feel.  Make sure you pay attention to your body - and your emotional reactions (self-talk) - during the exercise. The ‘intensity bursts’ can cause a release of endorphins that will boost your mood and decrease your stress level, but you don’t want to push yourself beyond your physical or emotional comfort level.

And remember, this approach isn’t for everyone.  You may prefer dancing, gardening, or other forms of pleasurable movement.  That is fine!  You will reap wonderful health benefits from these types of movement, too.  This is merely a recommendation to consider as intensity interval training does appeal to some. 

If you enjoy this approach and have experimented with it a bit, you can learn to apply intensity interval training to any form of exercise – biking, swimming, even resistance training or weight lifting.  I hope you will find that these shorter ideas will help you find ways to add movement to your day - and bring you greater energy, health and happiness! 

Please comment below and let me know your reactions to interval training.

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Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.