Are Mini-Workouts Beneficial to Your Health & Fitness

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Updated: January 14, 2022

Are Mini Workouts As Beneficial to Your Health & Fitness?

Or is Continuous Workouts Better?

“I just don’t have time”!   That’s one of the battle cries of folks that can’t seem to fit fitness into their regular routine (or in reality, a perceived lack of time).  Most of us think to get in shape, see improvements in our health and get to that next level of fitness we need to engage in physical activity for an extended period of time.

A number of organizations (the smart guys!) recommend that to improve health and reduce risk of chronic disease individuals should aim to engage in a total of at least 150 minutes of moderate-intensity exercise each week. This can be performed in 30-minute bouts of activity five days a week or it may be accumulated with mini-workouts throughout the day that are at least 10 minutes in duration.

A little can go a long way

Research continues to emerge supporting the notion that small bouts of exercise accumulated throughout the day may provide many of the same benefits as one continuous bout of activity, including improvements in aerobic fitness and even weight loss.  In fact, shorter bouts of exercise may actually be more beneficial than one continuous bout of exercise in helping to promote sticking to an exercise program, especially in overweight and sedentary adults, who may find the shorter duration to be more tolerable, as well as in youth, who tend to find shorter bursts of activity to be more enjoyable.

Ways to make activity a part of your day

Even though we live in a fast paced society, you can still find the time to workout and get in your training is possible, and below are just a few tips as to how you can ensure exercise becomes (and remains) a part of your regular routine-

  • Schedule exercise into your day– Just like you would a meeting or an appointment, pencil in your activity. Set aside time each day for exercise and note that designated time frame down on your calendar as a reminder to get moving!

  • Find a training partner, join a class or get a trainer– The added motivation that a friend, family member or trainer can provide as well as knowing that someone is expecting you at a certain place or time can help to enhance accountability for being more active.

  • Try 10-minute mini-workouts– As mentioned above, three 10-minute bouts of physical activity accumulated throughout the day can have all the same benefits as one continuous 30-minute bout. Try taking 10-minutes in the morning, afternoon and evening to do some form of activity, such as 10-minutes of bodyweight exercises (push-ups, crunches, lunges, squats, etc) in the morning, a 10-minute brisk walk during your lunch break at work and 10-minutes of yoga-inspired stretching in the evening.

When we make a plan, work the plan we find that we can continue all through the year to work on our fitness, health and training program to help us ELEVATE in 2022.

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