A little movement is better than none: How small micro-workouts can have a big impact | SBM

Dr. Maria Misiura, Georgia State University

In older people, exercise reduces depression and stress, lowers high blood pressure, and improves cognition. But you may not have jumped into your physical activity routine yet (lunges, squats, or burpees). Or maybe you’re already exercising regularly but want to get a little more active to break the days spent reading the newspaper or watching TV.

For many reasons, long periods of exercise are not practical for everyone. Hectic schedules, fatigue and other symptoms from chronic illness, or an overwhelmed mood can make long periods of exercise difficult. It’s a great way to maintain or improve function.

micro workout

Do you have 5 minutes to spare? Why not try micro-workouts (smaller, shorter movements)? A traditional exercise session can last 20-30 minutes, but recent studies have shown that as little as one minute of high-intensity exercise can have cardiovascular and insulin resistance benefits.

Micro-workouts have been proven to have many positive benefits. In one study, doing 10-minute workouts three times a week improved his endurance by nearly 20%, and participants had increased insulin resistance at the end of the study. Large studies have shown that running as little as five minutes a day can extend your lifespan. Hypertension appears to be more controllable when he does three 10-minute walks than when he does one 30-minute walk. The overall theme seems to be that some movement is better than no movement, and that every little movement counts.

Examples of micro-workouts:

• Squat for 40 seconds, rest for 20 seconds, repeat 5 times, 3 times a day.
• Do 30 jumping jacks, then 30 squats, rest for 10 seconds, and repeat 3 times.
• If movement is limited due to limited range of motion, weakness, or pain, try these movements, especially for older people.

Create a micro-workout plan

Here are some important steps for building new habits. This could help start his micro-workout routine.

1. Identify your goals.
   Grab a piece of paper and a pen and write down specific short-term physical activity goals. What do you want to achieve and why? Keeping your goals digestible and specific will increase your chances of achieving them. For example, “I want to jog in place for two minutes three times a day to improve my endurance” is a more specific goal than “I want to move more.”
   
2. Identify barriers that may prevent you from achieving and maintaining this goal.
   Older adults frequently report physical pain, lack of confidence, and time constraints as barriers to movement. Do any of these apply to you? Here are some tips.

   • Coping with pain and other symptoms: Start with activities you find manageable and gradually increase resistance and difficulty. Remember that you can rest and stop when you need to. Talk to your doctor or physical therapist about the best tips and exercises for your condition.
   • Build confidence: Write words of encouragement on notecards. Let friends and family know your goals and ask for words of encouragement. Put on your favorite upbeat tunes and get in the mood.
   • Find time: Luckily, micro-workouts are short. Remind yourself that just a few minutes of activity can yield great benefits.
   • Stay safe: Discuss your plan with your doctor or physical therapist before you start.
     

3. Maintain your new habits.
   After completing your micro-workout, you are ready to relax. good job for today. I was able to take a break. But consider moving several times a day, even just a little. Sitting for long periods of time can increase insulin resistance and increase blood pressure.

Dividing your day into short activities eases the problem of time constraints and can be easily incorporated into your daily routine by building small, manageable habits over time.

Every Quick Workout Matters

Don’t let perfection be the enemy of goodness. Any activity is better than nothing. You can set an alarm on your phone or smartwatch, add reminders to your calendar so he gets up and moves at least once an hour, or download an app that automatically reminds you. . These behaviors may seem overwhelming at first, but over time these habits become second nature as you integrate daily movement into your lifestyle.

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