My organs feel like they're squeezing into each other as i run, what should i do other than avoid drinking water?

While 150 minutes each week sounds like a lot of exercise time, it's not. Think about it. A great made for television movie lasts 2 hours and 30 minutes. And, even better, fitness experts tell us to break up exercise into smaller chunks of time during the day. So, no excuses. Here's how you can run or jog for 10 minutes, 3 times a day:

Take computer breaks 3 times at work and run or jog in place for 10 minutes. Ask coworkers to join you.

Walk your dog before and after work — running everyday as you go (total of 20 minutes). Add a 10-minute midday jog around your office building to reach the 30-minute goal.

Gift yourself a used treadmill and watch that movie at home while running for 30 minutes or more.

Watch the news at sunrise (or evening news) while running on your treadmill.

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because health skills are tools and strategies and also practical skills are also something you need to learn (like tools and strategies) and put it in reality.