Emily Chan
Don’t have time for a full-blown workout session at the gym? No problem! It turns out that multiple mini-workouts are just as beneficial as one continuous exercise routine.
These quick bursts of activity are a good way to squeeze some fitness into your busy day. Whether you get your movement in during a work break or before bed, it will still make a big difference in your life.
The concept of mini workouts is quite simple. They can range from five to 15 minutes and include a variety of activities, such as a set of squats, a short yoga session, jogging in place, or even dancing around the room. The key is that they add up to a significant amount of exercise over time.
According to the Centers for Disease Control and Prevention (CDC) and its Physical Activity Guidelines for Americans, adults should be getting a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week. For at least two days per week, adults should engage in strength training to target the major muscle groups.
Mini workouts offer several advantages. First of all, they are much less intimidating than committing to the time and effort it takes to complete one big workout. They also do not require a change of clothes.
Secondly, they are more flexible, allowing the busiest individuals to stay energized and on track throughout the day. They also can be tailored to suit personal preferences and fitness levels.
Multiple studies have shown that short bouts of exercise of at least 10 minutes over the course of a day produce similar health benefits as one continuous bout.
No differences have been found between blood pressure and cardiorespiratory outcomes in accumulated and constant exercise.
Furthermore, mini workouts boost your mood and brain health with just three to five-minute periods throughout the day. Additionally, they can lower blood pressure.
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