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.
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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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