Micro Workouts for Busy Schedules

Less than 25% of Americans hit the recommended guideline for physical activity, which is 150 minutes of moderate movement each week. That sounds like a lot, but it breaks down to just 30 minutes a day, five days a week. Still, one of the biggest barriers to regular exercise is feeling like there simply aren’t enough hours in the day. What if improving your health didn’t require carving out a full workout, but just a few minutes at a time? That’s where micro-workouts come into play!

Exercise doesn’t have to look the same for everyone, and it doesn’t have to happen all at once. Micro-workouts are short bursts of movement that act as mini workouts, typically lasting anywhere from 2 to 10 minutes. The best part? Any movement counts toward your weekly 150-minute goal, those minutes don’t need to be consecutive to make a difference.

Studies have found that small bursts, even as short as 1-2 minutes, may lower the risk of heart disease by as much as 30%. Micro-workouts have also been linked to improved mood, focus, memory, and overall health, making them a powerful option for even the busiest days.

Ideas for busy schedules (or low-energy days):

• Turn on your favorite song: Dance, jump, jog, or stretch until it’s over.
• Quick strength breaks at work: Find a desk or private corner and complete each of the following for 30 seconds. This full-body micro-workout takes just 2½ minutes:
  • Calf raises
  • Desk or wall push-ups
  • Chair tap squats
  • Seated or wall-supported toe raises
  • Wall sit
• Toothbrush workout: Brush for the recommended two minutes and add balance work, body-weight squats, marching in place or gentle stretches.
• Commercial plank challenge: Try out some plank variations during the ad-break of your favorite show, podcast, or sporting event.
• Stair bursts: Take the stairs whenever possible (consider adding 2–3 extra sets for a quick boost).
• Bed-based stretches: Before getting into bed (or before getting out in the morning), spend a couple of minutes stretching (standing, seated or lying down).

If you have time for a 60-minute walk, great! There are SO many benefits associated with our mental/physical health and full-length workouts (walking, lifting, swimming, yoga, etc.). But, if there are days, weeks, or months where you just can't find that time, give these ready-to-go micro-workouts a shot! Remember, something is better than nothing!

*By Amy Prewett, MS, Certified Health & Wellness Coach

Photo: ©iStock.com/Zorica Nastasic