Finding the time to fit regular exercise into your schedule can feel daunting, but it doesn’t have to. Even small bouts of activity can be beneficial. Don’t worry about clearing your agenda for an exercise session. Instead, let’s dig into the benefits of short workouts.
What is Recommended?
Before diving into the benefits of short exercise, let’s review the most recent recommendations set by the U.S. Department of Health and Human Services (HHS). In 2018, the HHS updated the Physical Activity Guidelines for Americans1. The recommendations for adults for the most health benefits include at least 150 to 300 minutes of moderate-intensity aerobic exercise accumulated weekly, plus strength training for all major muscle groups at least two days per week. In addition, the guidelines include minimizing overall sedentary time. One of the updates to this current edition is that bouts of exercise do not need to be a certain length. The HHS1 states, “bouts of any length contribute to the health benefits associated with the accumulated volume of physical activity. Even a brief episode of physical activity like climbing up a few flights of stairs counts.” These recommendations are not necessarily a starting point if you are new to exercise. Instead, the guidelines are a goal to work towards gradually. The bottom line is to incorporate more movement throughout your week, no matter how long or short each bout is.
Why are Short Workouts Appealing?
Shorter activity bouts bring flexibility, convenience, and ease as we aim to make life-long habits with exercise. Busy or varied schedules don’t always allow for large amounts of time commuting to and from a gym or going for a long walk. Accumulating daily activity in short stints can make your routine more consistent and realistic. These quick bouts can also help with motivation. We all know how often our motivation can ebb and flow, and choosing to start is typically the most difficult part. While committing to a 30-minute workout class could feel challenging, you might find it more motivating and appealing to commit to a quick 10-minute circuit. Consistent exercise can feel less intimidating when broken down into smaller, achievable chunks.
What are the Benefits of Short Workouts?
A little movement is always better than no movement at all. Short bouts of exercise sprinkled throughout your day can help lower your overall sedentary time. Reducing sedentary time is linked to lowering the risks of heart disease, type 2 diabetes, and some cancers1. As you increase your accumulated activity, the positive benefits to your health also increase. Pay attention to your body as you incorporate these micro-workouts. Do you notice an increase in endurance? Have you seen an increase in energy levels? Are you experiencing moments of healthy stress management? Workouts don’t need to be lengthy to see positive effects.
Tips for Getting Started
Start by considering the short activities you will incorporate. These bouts could include exercise such as a quick circuit, jogging in place for a few minutes, stretching, or walking up and down several flights of stairs. Vary the intensity of your activities. Not every bout needs to be high-intensity, but it is beneficial to add variety. Next, think about when you will fit these bouts into your day. Start your morning with a few minutes of stretching or movement. Take a mid-morning break to log extra steps walking around the office. Complete a short circuit workout while your kids are at after-school practice. Instead of trying to recreate your schedule, find small, existing spaces in your routine to incorporate more movement. Always remember that consistency is better than perfection. Focus on routinely finding areas to fit more movement into your day. The workout might be short, but the minutes and benefits accumulate significantly over time.
Always consult with your physician before starting a new exercise program.
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