Ever get those days when you are crunched for time, between zoom meetings, laundry piles to get through, and those pesky daily chores, you forgot to get your workout in? I have good news.
Studies have shown that there is a science behind accumulated mini workouts throughout the day. It is indeed just as effective as one 30-45-minute workout.
The CDC and its Physical Activity Guidelines for Americans suggest adults should be getting at least 150 minutes of moderate intensity of aerobic exercise, and at least 2 of those days focusing on strength training.
The benefits of bite-size mini workouts throughout the day give you the flexibility of picking and choosing times throughout the day to perform a workout.
Tips for fitting in mini workouts:
· Plan ahead and schedule your workouts – Set a reminder after your zoom call to do a 10-minute workout.
· Mix it up – You can focus on all body parts (upper body, core, lower body) and types of workouts (HIIT, yoga, strength, cycling).
· Choose a format – 5 exercises, 2 minutes each exercise with a work-rest ratio in between.
· Utilize your home or outdoors – Use your stairs in your home, after sitting at your desk for 30+ minutes, stand up and perform a few bodyweight exercises like lunges, squats, pushups, etc. If you’re outside, do some sprints or walk around the block, even look for an area for incline push-ups.
References:
https://www.healthline.com/health/fitness/fit-it-in-mini-workouts
https://pubmed.ncbi.nlm.nih.gov/3126748
