A 10-Minute Workout is Better Than None

Exercising for 10 minutes might be the key to prolonging life, experts say. Researchers said that if adults, ages 40 to 85, engaged in just 10 additional minutes of moderate to vigorous physical activity a day, it would save 110,000 deaths a year. If the same groups increased their exercise by 20 minutes, it could save 209,459 lives, and 30 minutes could prevent 272,297 deaths, the researchers reported (1^✔ ✔Trusted Source
Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults

Go to source). The holiday season is a period of the year that most people prefer to spend on leisure activities. However, it can easily become a cause for stress for many because of the reduced time available for keeping up with an exercising schedule. Structured activities that take 45 minutes to an hour can be difficult to accommodate, resulting in burnout.

Detrimental effects relayed in from the growing prevalence of a sedentary lifestyle among adults have become increasingly evident across the world. The need for physical activity has been recognized with renewed importance and stressed upon globally.

Recent research has highlighted that even short bouts of physical activity in a day can result in a number of benefits useful for reducing anxiety, weight gain and blood pressure, while improving blood circulation to the nervous system, along with availing better sleep. Positive results can be experienced from brief and quick hits of activity, such as from brisk walking, stair climbing, jump-rope, and high-intensity interval workouts ranging from 8-10 minutes.

Isolated vigorous exercises, called ‘exercise snacks’, which are lasting under a minute and performed three to eight times a day have been shown to improve cardiovascular health, blood-sugar levels and pressure.

Similarly, the World Health Organization suggests that adults should incorporate 150 minutes of moderate exercise, or 75 minutes of vigorous intensity aerobic activity per week to remain healthy (2^✔ ✔Trusted Source
Physical activity

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Other studies have also shown that adopting practices of 15 to 20 minutes of exercise in a week has been repeatedly associated with lowering mortality rate among adults, leading to longer and healthier lifespans (3^✔ ✔Trusted Source
Vigorous physical activity, incident heart disease, and cancer: how little is enough?

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Strength training remains specifically crucial for building muscle mass, strength and endurance. However, 10-minute workouts prove to be an easy solution to ensure health and well-being while greatly reducing the level of commitment necessary. These ‘exercise snacks’ can provide a beneficial alternative for many, and can be a great way for beginners to start their journey into the world of fitness.

The simple act of walking for 10 minutes a day can provide a person with an adequate energy expenditure. Walking enables individuals to take time for themselves, procure natural light which is beneficial for cognitive health, build on a structured routine, control blood glucose and reduce muscle soreness. Walking is thus one of the easiest, simplest and highly effective measures people can take to improve upon their health.

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An increasing number of fitness apps have also enabled people to adopt healthy practices from the comfort of their homes.

An article in the American College of Sports Medicine’s Health & Fitness Journal explains a seven-minute workout that involves exercises using a chair, wall and someone’s body weight allows for a total body exercise that helps develop strength and improves cardiac health (4^✔ ✔Trusted Source
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment LEARNING OBJECTIVE

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To complete the workout in the study, do the following for 30 seconds each. Take a 10-second rest between each move:

• Jumping jacks
• Wall Sits
• Push-ups
• Burpees
• Crunches
• Step-ups
• Squats
• Dips
• Front planks
• High-knee running in place
• Lunges
• Push-ups with rotation
• Side planks

Tabata training is also great for those looking for a more structured high-intensity micro workout. This fitness plan pushes you through four different exercises for two 20 second intervals each, allowing you to take a 10 second breather between each set. You choose between cardio and weight lifting depending on which part of your body you want to work-out before starting.

These brief routines can help several people manage their time, while allowing them to maintain balance in everyday life.

References:

1. Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults - (https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473)
2. Physical activity - (https://www.who.int/news-room/fact-sheets/detail/physical-activity)
3. Vigorous physical activity, incident heart disease, and cancer: how little is enough? - (https://pubmed.ncbi.nlm.nih.gov/36302460/)
4. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment LEARNING OBJECTIVE - (https://www.academia.edu/22670179)

Source-Medindia