What’s a Micro-Workout?
I hear from my clients frequently that they don’t have time to exercise. They’re busy parents, working long hours at their jobs, getting children to and from daycare, school, sporting events, medical appointments; you name it!
There is a solution. It’s called “micro-workouts”. The thing is, they’re better for you than an hour at the gym, moving from one machine to the next after a number of reps. Here’s the reason: humans evolved by moving from one activity to the next, taking time to finish picking vegetables, run after children, till land, herd or hunt animals. Each activity would get completed before they went to do something else. The pace was sometimes intense and sometimes casual. The point is, humans are meant to move their bodies, performing different activities, at varying paces, throughout the day.
We Sit Too Much
In modern societies, adults sit in a car to and from a workplace where we sit behind desks for 8 hours, rarely getting up to move. This is a major cause of cardiovascular issues. Our children also sit for long periods of time in schools where they sit behind desks, and at home where they sit doing homework and watching screens.
How could anyone work exercise into that routine?
Well, it’s easier than you think. First, to stand up every hour and rotate your wrists, stretch your arms up, twist your waist gently once or twice in each direction. That’s it! Once your used to those little movements, get a little more active. Walk around your office or workplace, if possible. Two to five minutes at a time is perfectly fine.
The thing with micro-workouts is that anyone can do it. It requires no extra equipment and you’ll hardly realize you’re exercising. Not only does it burn more calories, it’s better for your mental health than sitting and pushing yourself to walk for 20 minutes your first workout. You may ask yourself, “Why is that”? The answer is simple: the human body was meant to keep moving. Movement means blood flow; blood flow means more oxygen and fluids are distributing nutrients where they belong. More nutrients mean better health.
Use Technology Wisely
It’s a good idea to set a timer on your phone or other device, to remind yourself when it’s time to get up and stretch. These simple, frequent workouts are proven effective. Extensive and intense gym workouts can be dehydrating. When we’re focused on performing a set number of “reps” on a machine, we are at risk of over-working specific muscle groups and underworking others – and sets up the opportunity for future strain or injury to occur.
Moderation is key. Micro-workouts provide great value as a way to comfortably take a break from a long project. You’ll feel more focused and energized after a few stretches or squats. I recommend arm circles, as they provide a gentle heart massage – something that only arm circles can provide! The idea is to move your body more frequently, push fluids and nutrients through your body – and wastes out. Using micro-workouts to refocus your attention on your long-term projects will pay dividends in your productivity and overall wellness.
Drop me a note and let me know how you’re doing with your micro-workout routine!