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Pointing you in the right direction toward health and wellness.™
Get fit in 15 minutes.
Start getting active today.
Fit in 15 minutes is for people who would like to find the time for fitness activities, but have difficulty getting started or staying motivated.
Fit in 15 minutes is a good place to start if you have been inactive and are having trouble making the time to fit in some focused physical activity. Fifteen minutes a day can be the start of a habit that can grow and help you achieve your fitness goals. The website has helpful tips, simple activities, and an interactive calendar to get you started on the road to a daily 15 minute fitness habit.
Just 15 minutes per day will help you start a good habit with many health benefits:
- Better heart health
- Improved circulation
- Greater flexibility and strength
- More energy
- A brighter outlook overall
Is Fit in 15 right for you? Answer the questions in the following quiz to find out.
Do you?
- Want a more energized lifestyle?
- Have difficulty finding time to be active?
- Feel guilty about not being more physically active?
- Want to get started with little or no expense?
Would you like to?
- Lose weight
- Sleep better
- Reduce stress
- Have more energy
- Be able to bend over and have greater flexibility?
- Be stronger
- Improve posture
- Have greater endurance
- Catch your breath more easily
- Feel more satisfied with you level of fitness
If you answered YES to any one of the above, then Fit in 15 is a good place to start getting active and healthy. You will feel food about fitting it in, and feeling good is an important factor in your overall health and well being.
Fit in 15 makes it easy.
Starting a new habit and sticking with it is difficult for many people. So many things get in the way and your favourite comfy chair or TV program look good after a long, busy day. Here are a few tips to help you fit in your fifteen minutes each day and get you started.
- Have a distraction: Research has shown that people who have a distraction are more likely to stick with a fitness activity than people who do not. If you are fitting in your fifteen minutes indoors, listen to the radio, play music you enjoy, or exercise while watching your favourite TV program. These are all pleasurable distractions that will make your fifteen minutes fly by and add to your enjoyment of fitting in time for yourself. Brisk walking outdoors provides a great distraction. The scenery and street activity will keep your senses occupied while your feet keep you moving.
- Have a buddy join you: Research has also shown that people who get active with a buddy find it easier to stay active. Invite your partner, a friend, neighbor, relative, one of your children, or the family dog to join you for a 15 minute walk or work out. Make it a time to talk, laugh, and connect.
- Pick a specific time of day to exercise: Decide on the best time of day to set aside time for your fifteen minutes. That way it becomes something to look forward to and you can schedule your other activities around your fifteen minutes. Keep to your scheduled time as much as possible.
- Try not to miss a day if at all possible: Think of fitting in 15 minutes as a regular daily activity just like taking a shower in the morning. It can be easy to find reasons not to fit in 15 as there are always so many other things to do. However, the more you fit it in, the easier it gets until you hardly have to think about it. If you miss a day or two, try not to give up, just fit in in again as soon as you are able.
- Change up your program regularly: Keep your fifteen minutes interesting by varying your activities. Try out different ideas in the section My Fit-in 15 or create new activities of your own. Tired of walking through the neighborhood? Put on your favourite music and dance your heart out for 15 minutes. Have you mastered the strength and flexibility exercises? Maybe it is time to invest in some hand weights to up the challenge. Whatever you choose, focus on the things you find enjoyable and what works best for you.
Stay focused, have fun, and regain your health. For more ideas on how to build physical activity into your busy day, try visiting the Canada Physical Activity Guide website.
Dr. Evans' 10 General Tips for a Healthy Back
- Exercise regularly.
- Follow a healthy diet.
- Maintain good posture as much as possible.
- Do an active warm up before activity and stretch after.
- Don't overload your backpack or shoulder bag.
- Stretch your legs and back after each hour of sitting.
- Never cradle the phone between your neck and shoulder.
- Sleep on your back or side, not on your stomach.
- Invest in a good chair, pillow and mattress. It's worth it!
- Have regular spinal check-ups.
Back Problem Warning Signs
- Leg pain with numbness, tingling, and/or weakness.
- Back or leg pain with coughing or sneezing.
- Difficulty standing up after sitting for any period of time.
- Stiffness in the morning that decreases when you move around.
- Pain in your hip, buttock, thigh, knee, or foot.
- Inability to turn or bend to each side equally.
- Unbalanced posture, when your head, neck, or shoulder may be higher on one side than the other.
- Pain which prevents you from sleeping well.
- Pain that persists or worsens after 48 hours.
Pointing clients in the right direction towards a healthy, pain free, and productive lifestyle is important to Dr. Robert Evans. Treating most conditions is the easy part, its following through with the decision to get a problem taken care of that is the hard part.
Call 416.598.4999, email Dr. Robert Evans, or drop by the clinic for more information. You can get specific directions to the clinic by filling out our Mapquest® form.
Find out more about how we can help with your individual health care needs. Appointments recommended.