by Caleb Wyeth

Created on: October 14, 2009   Last Updated: October 16, 2009

Our lives are jam-packed with any number of activities, and finding time for quality exercise is challenging. Despite busy schedules, we generally lead remarkably sedentary lifestyles. Sometimes you don't have time to travel to a gym, change clothes, clean up and get back to your busy life. Still, we often find ourselves with 15-20 minutes to spare throughout our day. What exercises can be done in this time while still keeping one fresh enough to carry on with the routines of regular life?

There are many things one can do, and even as little as 15-20 minute increments of exercise can yield results if approached thoughtfully. According to the most recent American Heart Association (AHA) / American College of Sports Medicine (ACSM) guidelines on physical activity, all healthy adults ages 18-65 should be getting at least 30 minutes of "moderate intensity activity" at least five days a week, or "vigorous intensity activity" a minimum of 20 minutes on three days of each week .

Vigorous intensity activity is characterized by rapid breathing and a substantial increase in heart rate (such as caused by jogging), and likely too strenuous and sweaty for the random 15-20 minutes we are contemplating here. However, moderate intensity activity is perfect for this short period of time and generally equivalent to a brisk walk that "noticeably accelerates the heart rate." The AHA / ASCM guidelines, based on decades of research and updated regularly, indicate that the 30 minutes of recommended moderate intensity activity can be effective when accumulated throughout the day in bouts of 10 minutes or more. Thus, there is a cumulative effect that yields results by turning your occasional 15-20 minutes into some moderate activity.

There are numerous ways to noticeably accelerate one's heart rate. As in the AHA / ACSM example, the most obvious is a brisk walk which will get the heart rate up quickly, does not typically get one too sweaty, and can be done just about anywhere. Park a few extra blocks away to get in a 15-minute walk to and from the office, take the dog for a brief walk, or even have a 15-20 minute discussion with a colleague while walking rather than sitting. Spend 15-20 minutes taking the stairs instead of the elevator. Make it a deliberate pace to get the blood flowing.

If you prefer fundamental exercise movements, the following are a few exercises that require no equipment, can be done by beginners or experienced exercisers, and quickly get the heart rate going.

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