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I walk for 30 minutes a day and when it's too hot here in Florida, I walk in the house while watching a favorite TV program. I get an upper body workout while walking by using my arms throughout the entire half hour.
I am on day three and have to modify my workout, I have severe osteo in my left knee area, it is bone one bone. I am severely overweight. I have lost 49 pounds to date. I was a yo-yo dieter. I surrendered and now I am being coached daily. I want to win this race so I am ready to learn and do. Looking forward to the day I look back and say I am half the man I used to be. Amen
At several points throughout the day, I set a timer for 5 minutes, turn on some music and run in place, do some squats, grab a set of dumbbells - just get up and MOVE. It's fun and I can really work up a sweat! Even on days when I'm not really feeling it, I can talk myself into just turning on some music and pretending like I like to exercise for 5 minutes. Before I know it, I feel better! It's really great this time of year when it's too hot to go play outside and a fantastic stress reliever, too.
My job is very sedentary, working at a desk all day. I'm consciously trying to make the effort to stand up to do as much as I can. Also, I'm parking as far away from the building as I can to get in more steps coming and going. I'm more active at home, but again, I'm making an effort to do as much as possible while standing instead of sitting.
Tighten your Abs while you walk and you will be building core strength. Physical therapist had me do this after I had fusion surgery. You can really feel the strengthening. Just tighten or suck in your belly focusing on the area near your navel while you walk. Works for me!
A thirty minute workout is more than a thirty minute workout!
Some mornings I dread a workout. I tell myself I should get dressed and go anyway if I do five minutes it is 5 minutes more than I wanted to. Usually after 5 minutes I am committed to finishing the workout. Sometimes you have to take life 5 minutes at a time.