How Much Exercise Do You Really Need?

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Get the most from limited training time by choosing activities that use large muscle groups all at once. Try standing up super-straight, with shoulders rolled back, abdominals tight and chin up. The trick is to set a timer for 5 minutes and hold that posture. Also, try repeatedly standing up and sitting down in a chair, jumping jacks or squats.  Do these for 60 seconds, and then repeat it. 
Preventive Medicine, 2006