Short bursts
of physical activity, such as brisk walking, jumping rope, stair climbing, and
high-intensity interval workouts, can be highly beneficial when done correctly.
These brief periods of exercise can lead to a range of positive outcomes,
including lower blood pressure and anxiety levels, better sleep quality, and
improved focus. Exercise snacks, which involve performing a vigorous exercise
that lasts less than one minute and repeating it three to eight times
throughout the day, can enhance cardiovascular fitness and lower the risk of
high blood pressure and elevated blood sugar levels.
Public
health organizations such as the World Health Organization recommend that
adults engage in at least 150 minutes of moderate-intensity or 75 minutes of
vigorous-intensity aerobic physical activity each week to maintain good health.
Previously, experts suggested that this exercise be done in at least 10-minute
increments. However, in 2018, the U.S. Department of Health and Human Services
updated its physical activity guidelines to state that any duration of exercise
can be beneficial. A study published in the European Heart Journal in October
found that short periods of vigorous activity, totaling approximately 15 to 20
minutes per week, resulted in a 16% to 40% lower mortality rate among study
participants.
Short bouts
of exercise can be particularly effective for people who are new to fitness, as
they may improve exercise adherence, promote weight loss, and help suppress
hunger. However, performance gains from exercise snacks may not be noticeable,
as performance training typically requires specific exercises. Nevertheless,
brief periods of exercise can improve both mental and physical health, and
engaging in several 10-minute exercise sessions each day can yield significant
benefits over time.
Research has
demonstrated that incorporating four 10-minute brisk walks into each day can be
just as effective at lowering blood pressure as 40 continuous minutes of
moderate exercise. Smaller blocks of exercise are a great way to counteract the
negative effects of sitting, screen time, and poor posture. Prolonged sitting
has been shown to reduce blood flow to the brain, depriving it of the essential
nutrients it needs to function optimally.
They
recommend doing at least 10 minutes of exercise three times a week, which can
be beneficial for health. According to a recent research study, 10 minutes of
high-intensity workouts can offer the same benefits as 45 minutes of jogging. A
continuous moderate workout of 10 minutes can provide the same advantages as a
nonstop 30-minute workout. The best thing about these 10-minute workout
sessions is their flexibility, allowing individuals to choose the type of
workout, adjust it to meet their needs, and fit it into their schedule. In
addition, the author highlights the advantages of implementing short workout
sessions into one's life. They stress the importance of repetition and habitual
behavior in building new habits, which, once they become a habit, no longer
require extra thought, making them more manageable and enjoyable.
Short burst
workouts offer several benefits, including mood and brainpower boost, joint
protection, strength building, blood pressure control, weight management,
stress reduction, and improved sleep. A study conducted by Neuropsychologia
suggested that a 10-minute moderate-to-vigorous intensity workout increases
attention and task-specific activity, which can reduce feelings of depression
and fatigue.
Short-burst
workouts can also protect joints. Studies indicate that 75 minutes of moderate
exercise such as brisk walking can reduce arthritis pain symptoms' frequency by
nearly 30%. Regular walks or yoga can also strengthen bones, and joints, and
improve mobility.
Building
strength is another advantage of short burst workouts. By targeting different
muscles of the body each time, participants can reduce muscle fatigue and build
as much strength as those doing a 30-minute routine. Breaking up workouts into
several sessions can be beneficial for lowering blood pressure, reducing blood
vessel stiffness, and allowing blood to flow more easily.
Managing
weight can be significantly improved with just 40 minutes of jogging a week,
while HIIT or interval workouts can help maintain a healthy BMI. Chess players
can burn 560 calories in just two hours sitting still, demonstrating the use of
brainpower.
Another
benefit of short-burst workouts is reducing stress. Research shows that 70-75
minutes of exercise per week can lead to positive changes in the autonomic
nervous system, and increase cognitive performance and function.
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Amazing Benefits of 10 minutes Workout Everyday
Image source Freepik.com |
Finally,
short-burst workouts can help with better sleep at night. A study analyzed the
sleep patterns and behaviors of 3081 adults ranging from 18-85 for seven days
and found out that those who performed the minimum required amount of physical
activity showed a 95% decrease in feeling sleepy during the day compared to
those who did not exercise.
1. Improved
mood and mental health:
Exercise releases endorphins, which have
mood-boosting effects. It can also help to reduce stress, anxiety, and
depression.
2. Increased
energy levels:
Exercise helps to improve your cardiovascular health and
circulation, which can lead to increased energy levels throughout the day.
3. Reduced
risk of chronic diseases:
Exercise can help to reduce your risk of
developing chronic diseases such as heart disease, stroke, type 2
diabetes, and some types of cancer.
4. Stronger
bones and muscles:
Exercise helps to strengthen your bones and
muscles, which can help to reduce your risk of injuries and improve your
overall fitness.
5. Better
sleep quality:
Exercise can help to improve your sleep quality, which
is essential for overall health and well-being.
6. Weight
management:
Exercise can help you to burn calories and lose
weight, or to maintain a healthy weight.
7. Reduced
risk of falls:
Exercise can help to improve your balance and
coordination, which can reduce your risk of falls and injuries.
8. Improved
cognitive function:
Exercise has been shown to improve cognitive
function, including memory, attention, and processing speed.
9. Increased
self-confidence and self-esteem:
Exercise can help you to feel better
about yourself and your body, which can lead to increased self-confidence
and self-esteem.
10. Longer
lifespan:
Studies have shown that people who exercise regularly live
longer than those who do not.
The best
exercise to do in 10 minutes depends on your fitness goals and preferences.
However, some of the most efficient and effective exercises for a quick workout
include:
High-intensity
interval training (HIIT):
HIIT involves alternating short bursts of
intense activity with periods of rest or low-intensity activity. This type
of workout is very effective for burning calories and improving cardiovascular
health. A simple HIIT workout could involve sprinting for 30
seconds, followed by walking or jogging for 60 seconds. Repeat this
cycle for 10 minutes.
Bodyweight
exercises:
Bodyweight exercises are exercises that you can do without any
equipment, such as squats, lunges, push-ups, and
planks. These exercises are great for strengthening all of the major
muscle groups in your body. A simple bodyweight workout could involve
doing 10 repetitions of each of the following
exercises: squats, lunges, push-ups, and planks. Rest
for 30 seconds in between each exercise.
Cardio
exercises:
Cardio exercises are exercises that get your heart rate
up. This could include running, swimming, biking, or
rowing. Cardio exercises are great for improving cardiovascular health and
burning calories. A simple cardio workout could involve running in place
for 5 minutes, followed
by swimming for 5 minutes.
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