Most people complain of the inability to do a full workout due to a hectic schedule and lack of time. But were you aware that you can stay physically fit without having to go to the gym? The answer lies in the power of micro workouts, which are short bursts of exercise that can fit seamlessly into your busy day. These brief, efficient sessions can be as effective as longer workouts when done consistently.
How To Add Micro Workouts In Your Busy Routine
Start Your Day with Stretching
You should begin your day with a quick stretching routine. Spend 5-10 minutes stretching your major muscle groups as soon as you get out of bed. According to Harvard Health Publishing, Regular stretching keeps muscles long, lean, and flexible, preventing excessive strain during exertion. Healthy muscles also aid in maintaining balance, helping to prevent falls. Simple stretches like touching your toes, side stretches, and shoulder rolls can make a significant difference in your day.
Deskercise
If you have a sedentary job and are looking for ways to stay fit, you should incorporate desk exercises throughout your workday. Every hour, take a few minutes to stand up, stretch, and perform simple exercises like seated leg raises, desk push-ups, or chair squats. These movements improve circulation and help break up long periods of sitting, which is beneficial for both physical and mental health.
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Take the Stairs
You should refrain from using the elevator or escalator and opt for stairs whenever possible. Climbing stairs is a great cardiovascular workout that strengthens your legs and boosts your heart rate. Even a few flights can make a difference. A 2023 study indicates that climbing more than five flights of stairs (or 50 steps) daily may lower the risk of cardiovascular diseases, including stroke, heart attacks, and blood clots. If you work in a multi-story building, consider taking a brisk walk up and down the stairs during your lunch break.
Lunchtime Walks
You can use part of your lunch break for a quick walk. A 10-15 minute walk around your workplace or neighbourhood can refresh your mind and body. Walking is an excellent low-impact exercise that promotes cardiovascular health and can help clear your mind, making you more productive for the rest of the day.
Home Workouts
For those who work from home, micro workouts can be easily integrated into your daily schedule. Utilise your small breaks to engage in bodyweight exercises, such as push-ups, squats, or lunges. You can also use household items like water bottles as weights for bicep curls or shoulder presses. Aim for a few sets of each exercise throughout the day.
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Commercial Break Burpees
Short TV ad interruptions can also be used to perform burpees, jumping jacks, or high knees. This not only makes your viewing time more productive but also keeps your energy levels up. These high-intensity exercises are great for burning calories and improving cardiovascular fitness.
Benefits of Micro Workouts
Micro workouts offer numerous benefits. They are time-efficient, making it easier to stick to a consistent exercise routine. These little bursts of action help strengthen muscles, boost mental health, and improve cardiovascular health. Additionally, regular movement throughout the day can help prevent the negative effects of prolonged sitting, such as poor posture and decreased metabolism.
Tips for Success
To get the most out of micro workouts, consistency is crucial. Make sure to schedule these brief sessions into your daily routine and prioritise them as non-negotiable appointments. Using reminders on your phone or calendar can assist you in staying on track. As you get more comfortable, progressively increase the intensity and length of your workouts while paying attention to your body.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]