Micro Workouts: 10 Minutes Is Good Enough
Information from the Center for Disease Control (CDC) says that less than 1 in 4 adults get the recommended amount of aerobic activity, and even fewer meet the combined aerobic and strength training recommendations. That is, 150 to 300 minutes of “moderate-intensity” aerobic activity week. This activity should elevate your heart rate and affect your breathing – try the “talk test” to check if you’re in the range – you should be able to talk but not sing the lyrics to your favorite song.
There are many benefits to getting regular exercise
- Improved sleep and cognition
- Improved mental health
- Stronger bones
- Reduced blood pressure and improved cholesterol
- Decreased risk of cardiovascular disease, cancer, and Alzheimer’s
As a yoga instructor, Robin Finney (Founder of Wandering Aunt, RYT) sees the effects of a sedentary lifestyle on her clients, they often need support to stand up after class. Finney offers movements such as a wide forward fold, or laying down with your back against the floor and legs along the wall, and toe stands to counter the impact of sitting all day.
Data suggests even short durations of activity can provide some health benefits, even in 10-minute intervals. Here are some activities that take 10 minutes or less and can be incorporated into your daily routine:
Brisk Walking – walk with a purpose to the bus stop or while running errands.
Taking the Stairs – taking the stairs instead of the elevator where possible adds a few minutes each day
Body Weight Exercises – squats, push-ups, and planks are great ways to move with no equipment needed
Light Yardwork and Chores – raking, mopping, and other household chores can get your heart pumping
Engage in Active Play – running around playing games with the children in your life
Dancing – put on a handful of your favorite songs to jam out to
Breaking up long periods of sitting with little bursts of movement can help you reach the recommended physical activity each week. And if you find yourself a little short of the recommendation? One study found that drinking coffee can help reduce the risks of a sedentary lifestyle, so if you do have to sit for a while, pour yourself a cuppa.
