Short physical exercises can help you not give up your daily exercise to stay in shape or to lose weight. See which ones suit you!
If you have little time and no motivation to train, short physical exercises are an option to consider. All you need is a few minutes throughout the day to make the most of this expert-backed fitness trend.
Short-duration exercises throughout the day, from climbing the stairs to a quick workout with dumbbells or resistance bands, help you add up to 30 minutes of movement by the end of the day. According to the advice of the National Health Service in Great Britain, quoted by Woman and Home, and other health bodies, we must all do at least 150 minutes of moderate physical exercise per week. Quick exercises could also help those with busy schedules or who cannot afford a gym membership.
Short physical exercises refer to intense movements of physical activity that can be easily introduced into the daily routine. They can last under ten minutes and can be performed several times a day. What’s great about this form of exercise is that whether you prefer yoga mat workouts or walking, short workouts can still be effective and you won’t be tempted to quit.
Climbing the stairs
The simplest exercise is climbing the stairs. If you work in an upstairs office, going up and down the stairs will give you a good 30 minutes of movement throughout the day if you decide to forgo the elevator. Fortunately, you won’t have to deviate much from your regular schedule.
Stair climbing targets the largest muscles in the lower body, the thigh muscles (quadriceps), glutes, and the back of the thigh (hamstrings).
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Research done at the University of Basel, Switzerland, suggests that climbing stairs improves balance.
A ten minute walk
Another type of exercise that’s easy to incorporate into your schedule is a ten-minute brisk walk that you can repeat three times a day. In order to enjoy the beneficial effects, you will have to walk in an alert step.
If you choose light running over a workout, research suggests you don’t even need to do 30 minutes of exercise a day. A study by researchers from the Arctic University in Norway showed that just 22 minutes of jogging a day can offset the risks of sitting at a desk for several hours. To these can be added household chores, such as cleaning, washing windows, but also cycling or badminton.
You may also be interested: The Japanese method “5 minutes a day” with which you can lose weight naturally
Alternating walking with running
The training in which you alternate the movement in different rhythms and intensities helps you lose weight more easily. Set aside two minutes to walk either outside or on a treadmill, then run for 30 seconds. Then alternate them for a total of ten minutes. You can resume them at any time throughout the day, for another ten minutes.
It improves your metabolic health
Metabolic health is the general name for a number of values such as blood sugar levels, cholesterol, waist circumference, blood pressure. All these are essential to avoid diseases. Healthy diet and regular exercise can have a positive impact on metabolic health by increasing insulin sensitivity and glucose regulation. Ten minutes of exercise helps control blood sugar levels, which is especially beneficial if you have prediabetes or have already been diagnosed with diabetes.
It energizes you
You wake up tired or notice that you run out of energy around 3:00 p.m., schedule physical exercises in the morning. Even just ten minutes is enough and is especially helpful during a busy day when fatigue or a drop in energy may occur throughout the day. Physical activity stimulates the release of dopamine and endorphins, helping to improve mood and cognitive function.
See also: What are somatic exercises? Types to try for stress relief
You lose weight more easily
Short-term physical exercises burn a significant number of calories, and the cumulative effect of incorporating them into your daily routine leads to a significant total caloric expenditure. Therefore, they are useful in achieving weight control or weight loss goals. Alternating periods of rest with periods of short, intense activity can help prevent weight gain.
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2024-03-30 08:03:12
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