The concept of a micro-workout
is gaining traction in recent years
– studies have proven the typical
30-minute or more workout
isn’t a requirement to reap the
benefits of movement in your life.
The science is showing a little
exercise can go a long way for
your health.
“Something is better than nothing!” says Lynn Hoyle, PT,
Calvert Health Outpatient Rehab. CHOR provides physical
and occupational therapy services at three convenient
locations in Calvert.
Studies have shown that a 10-minute period of activity can
boost brain power. Another showed a 10-minute workout with
one-minute high-intensity intervals experiences improvement
in insulin sensitivity. Other studies have shown small periods
of exercise throughout the day can reduce disease risk,
contribute to longer life span, and counteract the health risks
of sitting for long periods.
Plus, it’s simply easier to wrap your brain around moving
your body for 10 minutes than it is for 30 or more. It’s a more
sustainable way to build an exercise habit. Instead of picturing
yourself sweating and huffing and puffing for a half an hour or
more, you know you can do anything for a mere 10 minutes.
It’s easier to find a spare 10 minutes in the day than 30 or 45
minutes and it’s even easier to build in movement into the
activities you already do daily.
All Movement is Good Movement
It’s easy to get into an all or nothing state of mind and think
that only a 30–60-minute workout is effective and impactful
to your health. However, all movement is good movement.
A quick walk around the block, taking the steps whenever
possible, doing a 10-minute bodyweight exercise video on
YouTube in between conference calls, or taking calls outside
and walking, all help you create healthy habits that impact
your brain and body functioning.
“If you can do 10 minutes three times a day, it’s a
30-minute workout,” Hoyle said. While studies validate
that short, yet intense bursts of movements are beneficial,
it doesn’t exclude other kinds of movement from being
beneficial, like a 10-minute walk, going up and down a flight
of stairs a few times, or squeezing in some squats behind
your desk. Don’t forget about modifications to more wellknown
movements. Wall push-ups are more attainable than
traditional push-ups. Try high knee raises, squats with the
assistance of a chair, or quick air punches (try adding light
weights or soup cans for even more impact).
Try stacking movement with other habits. While waiting for your
shower to heat up in the morning, do some lunges or walk in place.
Get your heart rate up with a silly dance party with the kids. Don’t
forget about stretching, particularly if your job keeps you in a chair
for long periods of time. Try putting your hands on the doorjambs
and take a gentle step out to stretch hamstrings in your legs. Stretch
your neck by moving your ear to your shoulder, then looking down to
your armpit.
MINI WORKOUTS to TRY
- Grow With Jo on YouTube provides a variety of free
workout videos, including 10-minute no equipment
needed High Intensity Interval Training (HIIT) videos.
The videos are high-energy with upbeat music and you
simply follow what you see on your screen.
- Walk and talk: If you’re talking on the phone, walk
around your house or the neighborhood.
- Keep a set of three- or five-pound dumbbells
at your desk and spend 10 minutes in between
calls doing arm exercises.
- The Body Coach on YouTube provides several 10-minute
workout videos with clear explanations, encouragement, and
without distracting music.
- Learn a few exercise circuits and stack movement into other
times of your day like brushing your teeth or waiting for pasta
water to boil.
- Whatever it is, use the fitness equipment you already have for
10 or 15 minutes while you watch TV or listen to an audiobook
or podcast.
- Get the kids involved and put on Cosmic Kids Yoga on YouTube
for themed, kid-friendly yoga that incorporates real
yoga poses.
- Try a short barre workout video to build strength without
pushups, planks, or jumping. Barre combines aspects of
ballet and Pilates and focuses on small body movements.
- Turn on your favorite upbeat music and host a family
dance party with the rule that nobody stops moving until
the timer goes off.
- Find your own perfect workout by
searching specific 10-to-15-minute
workout videos online, like “10-minute
arm workout,” “10-minute mommy
and me workout,” or “10-minute
HIIT workout.”
HYDRATION TIPS!
With hotter temperatures
in the summer, it’s especially
important to stay hydrated before, during,
and after any size of workout. Try these
tips to make sure your body is getting the
hydration it needs.
- Invest in reusable water bottles for every
member of the family. For families on the
go, try ones with carrying handles. If you like
your water icy cold, get a quality, double-walled
metal bottle.
-
Consider your water bottle as essential
as your wallet, phone or purse. Wherever
you and your phone/wallet/purse go, so should
the water bottle!
-
Pamper yourself with spa-like water
infusions. Try adding in fresh fruit
slices like lemon, lime, orange, grapefruit or
strawberries. Cucumbers can especially feel
hydrating in hot temperatures.
-
Keep a few True Lemon® or True Lime®
packets in your purse or wallet. The
packets are just dehydrated citrus powder with
no sweeteners for some flavor in a pinch.
-
Keep a bottle of water on your
nightstand. Commit to drinking 8 ounces
of water as soon as your alarm goes off for the
day and before you drink coffee.
-
Download the Plant Nanny app on your
phone to incentivize your hydration
goals. Whenever you record your water intake
in the app, your plant grows.
-
Create recurring hydration reminders on
your phone or work calendar to make
sure you’re drinking and re-filling your water
bottle throughout the day.
-
Batch habits together. For example:
when taking your medications or
vitamins, commit to drinking a full 8 ounces
of water afterward since you’ll already have
the water in your hand. Or, after washing
your hands after changing your child’s diaper,
make sure your water bottle is full since you’re
already at the sink.