Exercise physiologists like to see people exercise at least 150 minutes a week. The 150 minutes ideally would be broken up into 30-minute sessions at least 5 days a week.
Exercise does the most good between the 20- and 30-minute points. The body does not reach peak capacity before 20 minutes. After 30 minutes you will reach a diminishing rate of return. That is, you will still be burning calories, but fewer calories per minute will be burned after 30 minutes and before 20 minutes than during that 10-minute stretch.
We’re truckers, and we operate in a less than ideal world. Good news: There is a lot of research out there that exercise even in 10-minute walks will do you a lot of good. You don’t have time to take a 30-minute walk? Take a 10-minute walk. Even a 10-minute walk done on a daily basis will help you lose weight, reduce the risk of heart disease, lessen or delay the onset of type 2 diabetes and a host of other healthy benefits.
If you can exercise 10 minutes at a time three times a day, five days a week, you will get in your 150-minute week. Ten minutes is easy. Park at the Pilot then walk to the Flying J to get what you need. While you are waiting to get unloaded walk around the parking lot until you get the green light. Really, when was the last time you were unloaded in less than 10 minutes? Even parking in the back corner of the truckstop can create a 10-minute walk. Do everything that you can to create a walk.
Exercise for 30 minutes as often as you can. That is the most efficient use of your time. When you can’t exercise for 30 minutes, fit in what you can. There are days when you have a short way to go and a long time to get there. On those days go for a longer walk, run or ride a bike. Enjoy yourself — find a trail or a park to walk in. Take every opportunity to get your time in.
Every little bit helps.