Why Micro-Workouts are Your Best Friend

Movement is a necessary part of being a human. Without it we can’t function at our optimal levels. As someone who’s played sports and been active for most of his life, I have a greater appreciation for movement now than I’ve ever had before.

We need to change the way we see movement and fitness. Most of us think that spending one in the gym everyday is good enough. If you’re spending an our at the gym but spending a majority of your time sitting then you’re doing your body a disservice. The reality is that we’re wired to move through out the day. That’s how our ancestors lived. They moved throughout the day to hunt, jump, run, swim, and more.

We’re no longer forced to move due to our modern day conveniences but our DNA requires it. Regardless of your occupation you need to move. You can take a few minutes away from what you’re doing to get some intentional movement in. One way I suggest adding movement to your life is through micro-workouts. These are especially beneficial to those of you who think you don’t have time to exercise. With micro-workouts, you can get in some movement anywhere.

What are Micro-Workouts?

You’ve heard of micro-habits but have you ever heard of micro-workouts? Micro-workouts are short 5–10 minute workouts spread throughout the day. Instead of setting aside a specific time for your workouts, you’ll be sneaking bits of intentional movement into different parts of your day. The main benefit is the simplicity of it. You don’t need any equipment and you can do it anywhere. By spreading your workout throughout the day, you’ll be more intentional about each movement you do since you know you’ll only be doing it for a set time. You’ll be focused more on quality than quantity.

By spreading your workout throughout the day, you can get several high intensity workouts due to less fatigue. You’ll be fresh for a majority of your movements. The human body is amazing. What you put in is what you’ll get out. If you continue to give your body high quality inputs, the outputs will amaze you.

Micro-Workouts are also great for people who are just getting started on their fitness journey. Sometimes the idea of going into a gym full of people and putting in a full hour of exercise can be overwhelming. With micro-workouts you’ll only need to dedicate five minutes at a time. Getting in movement with high frequency will make it a habit. Plus you can do it in the comfort of your home.

Micro-Workouts May Save Your Life

If you think one hour at the gym can make up for several hours of being sedentary, you’re putting your health at risk.

There was a Harvard study of 2,600 people for a period of nine years to examine how their sitting habits impacted their health. The study found that people who sat for an average of three hours per day were 33% less likely to die of cardiovascular disease than those who sat for an average of seven hours per day.

There was another Harvard study that followed 5,600 women for a period of five years, examining the link between sedentary lifestyles and heart disease. The study found that reducing sedentary time by one hour was linked to a 26% reduction in the risk of getting heart disease. The study found the non- sedentary time could be spread out over time.

Additional Micro-Workout Benefits

• More energy throughout the day
• Can be done anywhere- It’s better if done outdoors
• In line with human nature
• Better productivity

Sample Micro-Workout

As a fitness enthusiast, I always find ways to get in workouts regardless of how much time I have available. An ideal micro-workout is one that challenges you but has you energized after. Below is one example of several ways you can do a micro-workout.

• Bodyweight lunges- 10 reps each leg
• Standing cross-crawl marches- 1 minute
• Max effort Wall Squats- 30 seconds
• Better productivity
• Head nods- 1 minute

What about Weights?

As someone who likes to pick things up an put them down, I realize that you don’t need weights or any form of external resistance to build a strong, healthy, and attractive body.

“ The body will become better at whatever you do, or don’t do.
If you don’t move, your body will make you better at not moving.
If you move, your body will allow more movement.”- Ido Portal

Instead of feeling beat up and drained after a long grueling workout, you’ll feel energized and motivated because you were able to spread your workout around. The long periods between micro-workouts will give your body time to recover. Don’t be surprised if you fall in love with exercise and even decide to increase the time of your micro-workouts. Doing Micro-Workouts may be the fuel you need to make life changing transformations!

If you’d like personalized micro-workouts to fit your goals and schedule, please reach out to me at chrisameto7@gmail.com.

Link to Harvard study on the effects of sedentary lifestyles- https://www.health.harvard.edu/heart-health/why-you-should-move-even-just-a-little-throughout-the-day

Photo by Fortune Vieyra on Unsplash