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Fitting workouts into your workday

Informercials featuring exercise programs that make it look easy for women to get into shape fairly quickly aren't realistic, says a Ball State University researcher.

Michelle Kowalski, a research assistant in the university's Human Performance Lab, notes few exercise programs factor in the challenging daily routines faced by many women, including working, fixing meals, looking after children and housework.

"Women are much busier now than they were, say, 20 years ago. Exercise is usually not one of their top priorities. They have so many other things to do, and once life becomes filled with other priorities, exercise goes to the bottom of the list," Kowalski says in a news release.

A recent U.S. federal government report recommends that people get at least an hour of moderate physical exercise each day. That can include walking, slow swimming, leisurely bicycle riding or golfing without a cart.

Women need to review their daily routine and find time for exercise. Kowalski offers some tips on how women can do that:

• Wake up 30 minutes earlier and walk the dog or walk with friends through the neighborhood.
• Use your coffee break at work to take a brisk 15-minute walk outside or inside your workplace.
• Get the whole family involved and go for a walk together before or after dinner.
• Plan a couple of evenings each week to do a fun outdoor family activity such as softball, kickball or bike riding.
• Cap off a busy day by putting on some relaxing music and stretching all your major muscle groups. Flexibility is one component of physical fitness.

Along with exercise, a good diet is essential to improve your overall health, Kowalski says.

More information

Here's where you can learn more about exercise and physical fitness.