The Power of 10 Minutes: Quick Workouts for Busy Schedules

In today’s world, time is a precious commodity. Between all our obligations—work, family, social outings, etc.—it’s easy to use any variation of “I’m too busy” as an excuse not to exercise. The power of short segments of exercise is often underrated. Did you know that even brief bursts of exercise can make a big difference?

Health experts, including the American Heart Association, U.S. Centers for Disease Control and Prevention (CDC), and the American College of Sports Medicine, all agree that adults aged 18-65 years old need 150 minutes of moderate-intensity physical activity per week. 

The best thing about these 150 minutes: you don’t have to tackle them all at once. Bouts of just 10 minutes of activity can be counted towards your goal. Here are four creative ways to make 10-minutes work for you:

1. Morning Minutes

Make your mornings work in your favor. Commit to a short 10-minute walk, first thing in the day. Allow this walk to be as important as brushing your teeth every morning. This habit allows you to get your day started off on the right foot, literally!  

 2. Walking Meetings

Invite a colleague to a walking meeting versus the traditional sit-down meeting. The symbolism: two individuals walking in the same direction, allows for max collaboration. Walking boosts creativity, problem-solving and synergy. Extra credit, if you add a flight or two of stair climbing. 

 3. Lunchtime Movement

How can you maximize your 30-minute lunch break to improve your health? Spend 20 minutes, mindfully eating your lunch, followed by 10 minutes of exercise. Exercise following a meal regulates blood sugars, improves digestion, and aids weight loss. 

4. Waiting = Workout Time

Do you find yourself waiting for your kids to get out of sports practice? Do you wait in line at the store? Do you wait for the microwave to heat up your meal? Use those minutes for activity!

• Squats – 10 reps take less than a minute.
• Countertop push-ups – Strengthen your upper body while waiting in the kitchen.
• Calf raises – Easy to do anytime, anywhere.
• Stretching – Just five minutes can help relieve tension and improve flexibility.

You don’t need hours at the gym to stay active. By incorporating just 10 minutes of movement throughout your day, you’ll be well on your way to better health—no excuses needed!