United States: According to experts, micro-workouts offer a more approachable way to exercise in chunks in case the busy schedule doesn’t allow to have a regular workout routine.
According to Walter Gjergja, a former professional athlete and co-founder and chief wellness officer at fitness app Zing Coach, micro-workouts are a “relatively small commitment in time and intensity for a relatively big payoff,” as reported by CBS News.
Know more about micro-workouts
Micro-workouts are also called mini-workouts or exercise “snacks.” It involves the movement of short bursts done multiple times a day and adding it up for a larger overall workout.
As per CBS News, Gjergja said, “Ideally, we want to total up to 15 minutes or more and spread that 15 minutes throughout the day,” and “There is substantial research that shows that this type of very short but high-intensity bursts has a profound impact on our physiology, to our health, to all kinds of markers of fitness.”
According to Gjergja, micro-workouts can be divided into two categories- 20- to 60-second workout sessions and a little longer workout session of 3 to 7 minutes.
He explained, “They have to be over 20 seconds. Otherwise, the efficiency is really very minimal, but they are a short burst of relatively intense movement and intense exercise,” as CBS News reported.
He explained further with an example of how such an exercise might look like running up stairs for 20 seconds or even running in place for a minute.
He has not advised going longer than 10 minutes if we’re aiming for a micro-workout because this way of exercise has a length of time that “involves a more steady effort,” reported CBS News.
What are the benefits of Micro-Workout?
The first benefit is that it is befitting a few movements into a day. It means with only 3 to 7 minutes to spare, one can take a “mini journey of the three main areas of fitness,” which involves cardiovascular, muscular, and flexibility-related activities.
A mini-workout could be structured as a couple of minutes of push-ups and squats or sit-ups for strength, a few minutes of cardio exercise involving jumping jacks, and a couple of minutes of stretching for mobility.
Gjergja said, “You get immediate coverage of all the critical aspects of fitness and well-being in a very short period of time,” as reported by CBS News.
The researchers also stated that a few minutes of vigorous activity every day is beneficial for our health.
As per an observational study published in JAMA Oncology last year- performing four to five minutes a day of vigorous intermittent lifestyle physical activity — such as one- to two-minute bursts of fast walking or stair climbing — is associated with a “substantially lower cancer risk” as compared with those who do not perform such activities.
Other research shows that even a quick stroll, with a duration as short as 5 minutes every half hour every day, can reap greater benefits for our health in the long run.
Another benefit, as per the experts, includes- being able to perform micro-workouts practically anywhere because they don’t require much space or special equipment. Also, they help us build more long-lasting exercise habits, as CBS News reported.
According to Gjergja, “Usually to start with a small commitment, it’s far more effective than to jump in fully into a (larger) activity (or) gym membership,” and “The moment you are convenient to just a few minutes (that) are manageable within your home or office space, suddenly the creation of that habit is much easier.”
Important things to incorporate while setting off micro-workouts: Experts
As per the experts, there are certain tips to inculcate micro-workouts in our daily lives.
First is incorporating it into our daily lives- for example, whether sitting at the desk, while doing household chores, or even watching TV, the mini-workout activity can easily fit into our typical routine.
To explain it further, by taking a few minutes from every hour of our work day for push-ups or sit-ups, we could easily perform hundreds of reps by the end of our shift.
Gjergja added, “That is a substantial muscular workout, especially for somebody who doesn’t usually train,” and “And you’ve done it with virtually no commitment at all.”
Dr. Jon LaPook, the chief medical correspondent at CBC News, also talked about a similar way to “hack” movement into our routine.
He said, “If you’re commuting to work, how about commuting ten blocks before work and then walk? If you’re taking the elevator to the 22nd floor, take it seven floors under that and walk.”
He suggested further, “Make it so that you’re not saying, ‘OK, now I have to do exercise’ — exercise becomes just part and parcel of how you live your life.”
Secondly, Gjergja suggested preparing a “menu of exercises” to safely prepare us in the proper environment and clothes.
He said, “Don’t improvise,” and “Test that you can do this exercise and it’s physiologically comfortable for you,” as CBS News reported.
Moreover, in the case of looking at micro-workouts with increased intensity, it is suggested to try harder movements like burpees or incorporate a pair of dumbells or elastic exercise bands.