IF YOU HAVE no time to work out, as many people tend to say, micro-workouts can help change that. Also called mini workouts or exercise “tidbits,” micro-workouts involve short bursts of movement, done multiple times a day, to add up to a larger overall workout.
Micro-workouts can fall into two categories: 20- to 60-second workouts, or sessions that last a bit longer, around 3 to 7 minutes.
They have to be over 20 seconds, otherwise the efficiency is really very minimal, but they are a short burst of relatively intense movement and intense exercise. For example, this may look like running upstairs for 20 seconds or running in place for a minute.
The first benefit of micro-workouts is fitting some movement into your day. Even with only 3 to 7 minutes to spare, you can take a mini journey of the three main areas of fitness, which are cardiovascular, muscular and flexibility.
For example, you could structure your micro-workout as a couple of minutes of push-ups, squats or sit-ups for strength, a couple of minutes of cardio exercise like jumping jacks, and a couple of minutes of stretching for mobility.
You get immediate coverage of all the critical aspects of fitness and well-being in a very short period of time, experts say.
Research has also pointed to benefits of a few minutes of vigorous activity throughout today. An observational study found that doing four to five minutes a day of vigorous intermittent lifestyle physical activity — such as one- to two-minute bursts of fast walking or stair climbing — is associated with a substantially lower cancer risk compared to those who did no such activity. Even quick strolls — as short as 5 minutes every half hour — throughout the day can go a long way for your health, other research shows.
Other benefits of micro-workouts include being able to do them practically anywhere, since they don’t require equipment or much space, and that they can help you build towards more long-lasting exercise habits.
Usually to start with a small commitment, it’s far more effective than to jump in fully into a larger activity or gym membership. The moment you are convenient to just a few minutes that are manageable within your home or office space, suddenly the creation of that habit is much easier.
Whether sitting at your desk, doing household chores or watching TV, movement can be incorporated into your typical routine. For example, if you take just a minute from every hour of your work day for push-ups or sit-ups, you can easily reach hundreds of reps by the end of your shift.
If you’re looking to increase the intensity of the micro-workouts, you can try harder movements like burpees or incorporate a pair of dumbbells or elastic exercise bands. By Manny Palomar, PhD (EV Mail August 26-September 1, 2024 issue)
