5 Aerobic Activities That Can Be Done in 30 Minutes or Less

The summer months can be busy for the entire family. From family gatherings to holidays and everything in between, it can be difficult to find time to exercise. Even though you may be short on time, there is plenty of ways to include movement into your hectic day. Aerobic exercise is a great way to unwind and de-stress from the day’s stringent schedule. Here are 5 aerobic activities that can be done in 30 minutes or less that can be included no matter what is on your schedule.

1. Walking: Summer is the best season to start walking outside. Walking is a great place to start building up your cardiovascular endurance especially if have do not exercise regularly. Furthermore, walking around your neighborhood or in a park is a fantastic way to explore your local community.  Click here to learn about the benefits of exercise.
2. Dance: Dancing is the perfect combination of exercise and fun. Queue up your favorite songs and put in your headphones and start moving around to the music in your own home. 30 minutes will go by quickly with this form of aerobic exercise.    
3. Swimming or Water Aerobics: Pools are open, and lakes are thawed, making this exercise an excellent summertime activity. Exercising in water has some excellent benefits. Buoyancy from the water lessens the load on your joints while providing additional resistance to certain movements. Click here to learn about 5 exercises you can do in the pool.    
4. Elliptical: The Elliptical is a great cardiovascular exercise that involves both your arms and legs. This machine can be straightforward to use and allows you to put less stress on your joints in comparison to running.  
5. “Arm Biking”: “Arm Biking” also known as an upper body ergometer is a bike that solely involves your upper body. This machine allows everyone to participate in cardiovascular exercise. You can perform this workout even if your balance is impaired or you are experiencing lower extremity weakness. If you possess these impairments, physical therapists can help! Click here to learn about our physical therapy services at Live Your Life MN and FL.

No matter how you choose to challenge your cardiovascular system all you need is yourself and 30 minutes. Just remember the American College of Sports Medicine recommends 30 minutes of moderate-intensity or 20 minutes of vigorous-intensity aerobic exercise five days per week for a total of 150 minutes¹. If you are looking for individualized sessions with a personal trainer who provides support, encouragement, and motivation to achieve your health and wellness goal then contact us today for a free consultation!

References

¹American College of Sports Medicine. Physical Activity Guidelines Resources. ACSM. Published 2022. https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines