How to exercise? -very limited time

[Mike768]

I'm 163 lbs being 5'5" height. It's about 8 lbs over BMI's normal weight boundary.
I'm out of shape, because I have a little to no time for exercises. I have a sedentary job, I commute about 4 hours a day. Playing with my 3 kids is the most exercises I get.
I didn't pay attention to my diet in the past - my bulging gut is a prove of that. What is good - I don't eat fast food, my wife coocks for the whole family. What's bad - I love sweets.
I don't want to be fit overnight. I want to lose weight (about 20 lbs), be fit and stay that way.
Please advice me what would you recommend and especially what does it mean for me in the terms of daily time investment.

[Rengetfit]

Everyone in our family owns a bike, so we all go on family bike rides nearly every day. We take a picnic dinner with us. The kids don't go fast, but I just adjust the gears so I'm getting a ton of resistance with every pedal.
We also walk to places we normally drive like down to the store or the park. There are also tons of amazing hiking opportunities for us that are very kid friendly. Shove 40 lbs of rocks in your pack. I'm not kidding, this is how I train for longer, overnight hikes.

You an burn a ton of calories playing with kids. Jumprope, tag, football, basketball . . My kids love doing exercise videos with me and they're better at it than I am.

Hope those ideas help.

[Mike768]

Wow, this is a great advice! Exactly what I needed. Not all of it - I have no bike for example - but, I wouldn't have thought about shoving rocks in pack.

Thanks Rengetfit

[Kathy13118]

Royal Canadian Air Force Exercises - it's a paperback book with a plan for a limited set of simple exercises you can do anywhere - home, outside, inside, while traveling for business, on vacation, whatever. It's simple, neat and elegant because it is designed to take up x minutes of your time. No special clothes, no special shoes, no special place, just your motivation to stick with it. By the time you reach the level goal you are aiming for, you have exercised regularly and increased gradually to a number of repetitions. It's awesome. It's boring to describe but with music or while watching TV, not really so boring.... just doesn't sound too snazzy, does it.

[carolynnq]

Push ups! Simple. Good workout for arms and core muscles. Do 10-20 when you first get up. That's less than a minute.

At work, instead of sitting, would you be able to do your job standing up? One of my sons works at a place where they're into keeping employees fit (to keep their insurance rates low) and they got him a desk where he can stand or sit to work at his computer. He stands part of the day now. There are risks to both standing all day and sitting all day, but experts seem to agree that doing some of both is better than all of one. If you can't stand at work, at least take small walks during breaks and lunch.

Check the portion sizes of what you're eating (just google portion size). Many people don't know what a one-serving portion looks like. Portion size has crept up over the years. In the 1950s and 1960s, an adult-sized soda was 7 ounces!

[jameshundson]

Diets are most effective if done exactly as prescribed. When trying to lose weight quickly, it is even more important that you stay consistent.

[EdwardRonald]

Morning and Evening exercise both leaves good effects on human health. Most of people do morning exercise which is good sign for sound health. Almost half to One hour daily is required to remain fit. Sometime age factor is count and 15 minute exercise is enough for a person.