e-Wise Woman: Health tips for women on the go | Issue 1 | Spring 2012

Ten Minutes Here and There


If you are like most women, you may struggle to fit in the recommended 30-60 minutes of exercise each day. Well, we have good news. Simply take four 10-minute walks each day.  In fact, if you’re trying to keep your blood pressure under control, this type of activity may be better for lowering blood pressure than one 40-minute walk.

In one study of people with pre-hypertension, defined as a blood pressure reading of 120-139/80-89, the blood-pressure lowering benefits of walking lasted 11 hours for those who took four short walks, compared to only seven hours among those who walked 40 minutes all at once.

“Short, quick bouts of walking can benefit the body and mind in many other ways, as well, “ says Sherry McLaughlin, physical therapist, facilitator for HAP’s MoveWell Every Day program and Founder of the Michigan Institute for Human Performance. “Rapid alternating arm and leg movements will work your deep abdominal muscles, helping to flatten your belly and support your lower back. Also, more intense activity jumpstarts the metabolism. So, brisk 10-minute walks can actually keep you burning calories long after the walk is over.”

Even if you start with one 10-minute walk each day and build your time walking from there, you are taking steps toward good health!

For information on our Walk for Better Health Program, please visit hap.org.

Improving health. Enhancing lives.