Discover the Benefits of Micro-Workouts for Busy Individuals
In today’s fast-paced world, finding time to exercise can be a challenge. Between work, family, and other responsibilities, it often feels impossible to fit in a full hour of exercise. However, there is a solution that can help busy individuals stay active and maintain their fitness goals – micro-workouts.
What are micro-workouts?
Micro-workouts, also known as mini workouts or exercise “snacks,” involve short bursts of movement done multiple times a day to add up to a larger overall workout. According to Walter Gjergja, former professional athlete and co-founder of the fitness app Zing Coach, micro-workouts are a “relatively small commitment in time and intensity for a relatively big payoff.”
Gjergja explains that micro-workouts can fall into two categories: 20- to 60-second workouts or sessions that last a bit longer, around 3 to 7 minutes. These workouts consist of short bursts of intense movement, such as running up stairs for 20 seconds or running in place for a minute. It is important to note that the efficiency of micro-workouts is minimal if they are shorter than 20 seconds.
Micro-workout benefits
The most obvious benefit of micro-workouts is the ability to fit exercise into a busy schedule. Even with just 3 to 7 minutes to spare, Gjergja says you can target the three main areas of fitness: cardiovascular, muscular, and flexibility. By structuring your micro-workout to include exercises like push-ups, squats, jumping jacks, and stretching, you can cover all critical aspects of fitness and well-being in a short period of time.
Research has also shown that even a few minutes of vigorous activity throughout the day can have significant health benefits. An observational study published in JAMA Oncology found that doing four to five minutes a day of vigorous intermittent lifestyle physical activity, such as fast walking or stair climbing, is associated with a substantially lower cancer risk compared to those who did no such activity. Additionally, quick strolls as short as 5 minutes every half hour can contribute to improved health.
Other benefits of micro-workouts include their convenience and ability to help individuals build long-lasting exercise habits. Micro-workouts can be done practically anywhere, as they don’t require equipment or much space. They also serve as a stepping stone towards more extensive exercise routines, allowing individuals to start with a small commitment and gradually increase their activity level.
Tips to start micro-workouts
Incorporating micro-workouts into your daily life is easier than you might think. Whether you’re sitting at your desk, doing household chores, or watching TV, movement can be sprinkled into your routine. For example, taking just a minute from every hour of your workday for push-ups or sit-ups can add up to a substantial muscular workout by the end of the day.
Dr. Jon LaPook, CBS News chief medical correspondent, suggests “hacking” movement into your day by incorporating it into your regular activities. For instance, if you’re commuting to work, consider walking part of the way instead of relying solely on transportation. By making exercise a natural part of your daily life, it becomes easier to stay active.
To make the most of your micro-workouts, Gjergja recommends preparing a “menu of exercises” that you can do safely in your environment and clothes. It’s important to test each exercise beforehand to ensure it is comfortable and suitable for your fitness level. If you’re looking to increase the intensity of your micro-workouts, you can try more challenging movements like burpees or incorporate dumbbells or elastic exercise bands.
In conclusion, micro-workouts offer a practical solution for busy individuals who struggle to find time for exercise. With just a few minutes here and there throughout the day, you can improve your cardiovascular health, build strength, and increase flexibility. By incorporating micro-workouts into your daily routine, you can prioritize your health and well-being without sacrificing precious time. So why not give micro-workouts a try and experience the benefits for yourself?
