If you’ve tried to exercise regularly but can’t stick with it, we have a solution for you. Experts say mini exercise sessions, as little as three to five minutes at a time, done throughout the day can add up to meet daily exercise recommendations. It’s great for beginners and for those looking for ways to sit less during the day. You simply do activities you enjoy at your convenience. If you find that hard to believe, keep reading.
A manageable goal
“When you think of the excuses not to exercise – no time or motivation, unsure what to do, and it’s not fun, mini exercise sessions can lower the expectation of needing a perfect workout,” says Candace Yonashiro-Barretta, DPT, of StayFit Physical Therapy. “You just need to get moving. Get your heart pumping and your muscles working. Even a five-minute workout is a beneficial building block.”
Moving throughout the day helps with your mental and physical health. It can improve your mood, help regulate blood sugar, and aid in digestion.
A short walk on the beach is a great way to get started.
A safer option for beginners
In addition, mini exercise sessions can be safer for those just starting to exercise. However, like any new exercise routine, talk to your doctor to see what’s best for you. Yonashiro-Barretta says, “It’s safer to start at a lower duration exercise and gradually increase time and intensity. Physiologically, the abrupt change from being sedentary to doing 30 mins of ‘moderate intensity’ exercises may predispose you to muscle and joint injuries. Gradually exposing your muscles and joints to increased strain and stress of exercise is responsible and reasonable. Mini exercises sessions can get our bodies ready for more intense exercise and longer durations.”
Doing squats at work counts toward your goal.
Anyone who works at a desk, watches TV, talks on the phone, waits for their kids, scrolls on social media, or does other things while sitting has time for mini exercise sessions. You don’t need special equipment, workout clothes, or a gym. You can do a variety of fun or structured movements to meet your body’s cardio, strength, flexibility/mobility, and balance exercise needs. Most important, you’re moving your body throughout the day instead of compromising your health with a sedentary lifestyle.
Dancing with your kids makes it fun for everyone.
The Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous physical activity and two days of strength training each week. Mobility and balance exercises are recommended two times a week.
Find what works for you and set a goal
What you do and when depends on your schedule and goals. The most important thing is to do it consistently. On days that are packed, a few minutes here and there can add up. Or you break it into three 10-minute sessions. On days when you have 30 minutes for cardio, you can still add a few mini sessions for strength training, stretching, and balance exercises.
Get creative and do what works for you.
Yonashiro-Barretta says you should have a meaningful goal. “My patients tell me ‘I just want to run around with my grandkids, I want to travel, or I just want to be able to stand up on my own when I’m older.’” Whatever your goal, there’s no limit to ideas to try:
- Climb the stairs, regularly. It’s great for heart health and building leg strength.
- Do calf raises or stretch while your coffee brews.
- Try jumping jacks or sit to stands at your desk for an energy boost.
- Dance with your kids when you’re all bored or stressed.
- Consider doing functional fitness exercises to accomplish a number of exercise goals all at once. Try 10 squats and 10 lunges in the morning – use a chair for support if needed. Consider plank exercises and push-ups in the afternoon.
- Keep weights or resistance bands by your TV so you can use them while you watch.
- Stretch before and after your commute or when you wake up.
- Remember balance exercises, too. They’re perfect for TV watching or breaks from sitting at a desk.
- If you need more of a challenge, see if high-intensity interval training is right for you.
Depending on the type of activity you do, remember to warm up and cool down.
Get moving! Check out these articles for more ideas to get you going.
