Mini workout, maximum benefits

Too busy to work out but have concerns about your fitness? Or you have never worked out but have been told by your doctor to start?

For people with long working hours, sometimes it is not possible to find a 30 to 45-minute stretch for exercising, or those with a sedentary lifestyle or older adults may find it exhausting to work out at a stretch. In these kind of situations, mini or micro workouts are a perfect solution. Instead of one long, continuous session, they can opt for three to four short sessions of 10-15 minutes each, spread over the day.

In fact, exercising for as little as 2 minutes can lower your risk of heart disease, cancer, and even early death, according to a study published in the European Heart Journal.

Many studies also say that exercising in short chunks can give same health benefits as one long exercise session.

According to one study, even a 10-minute workout three times a week increased endurance by nearly 20 per cent. Insulin resistance of the participants also increased by the end of the study. Another study showed that running as little as 5 minutes a day could increase your lifespan. Three 10-minute walks rather than one 30-minute walk had a better effect in controlling high blood pressure.

These ‘exercise snacks’ are a healthier way of snacking your way to better fitness.

The American Heart Association’s guidelines also emphasise that “some physical activity is better than none" adults should move more and sit less throughout the day.

From using the stairs to parking your car a little further, walking while talking on the phone, there are numerous ways to add movement to your routine.

For those working in closed offices, indoors or having long sitting hours, there are other options such shoulder stretches, sitting camel & cow stretches, calf raises, wall push-ups or even a 5-mt walk in the office corridor.

At home, simple chores like tidying up or even playing with pets also count, say experts.

Many health benefits can be accrued from short bouts of accumulated exercise over a period of time:

— It improves heart health

— It improves metabolism, keeping it elevated for longer periods

— It reduces stress levels

— It improves energy levels

— It improves flexibility and can prevent stiff back or backache.

However, even for mini workouts, especially for 10-15-minute period, a 2-3 minute warm up and 2-3 minute of cool down is as essential as for longer work-out sessions, as these can prevent injury and muscle cramps, suggest experts.

Not finding time for exercise isn't a valid excuse anymore.