Power of micro workouts: 8 easy ways to fit exercise into your busy day

Best exercises: Sneak in some exercise while you work with desk-friendly workouts. Try seated leg lifts, desk push-ups, or chair squats to target different muscle groups throughout the da (Image: Canva)

Between work, family obligations, and social commitments, dedicating hours to the gym can easily fall by the wayside. However, you can still reap the benefits of exercise without spending hours sweating it out; Try micro workouts. These are short bursts of physical activity that can be squeezed into even the busiest of schedules.

Research has shown that even brief bouts of exercise can have profound effects on our health. According to a study published in the Journal of Applied Physiology, just 10 minutes of moderate-intensity exercise can improve cardiovascular fitness and metabolic health. Micro workouts offer a convenient and effective way to incorporate physical activity into your daily routine, helping you stay active and healthy, even on the busiest of days.

Here are 8 easy ways to fit exercise into your busy schedule:

Take the stairs: Instead of waiting for the elevator, opt for the stairs whenever possible. Climbing stairs provides a quick and effective way to get your heart rate up and strengthen your lower body muscles. According to the American Heart Association, stair climbing burns more calories per minute than jogging and helps improve cardiovascular health.

Desk-friendly exercises: Sneak in some exercise while you work with desk-friendly workouts. Try seated leg lifts, desk push-ups, or chair squats to target different muscle groups throughout the day. These simple exercises can help improve circulation, boost energy levels, and reduce stiffness from prolonged sitting.

Walk while you talk: Instead of sitting during phone calls, take them on the go. Use a headset or speakerphone and walk around while you chat. Walking meetings not only provide a change of scenery but also allow you to sneak in some extra steps and fresh air. According to a study published in the American Journal of Preventive Medicine, walking meetings can improve mood and creativity.

Use the couch time: Make the most of commercial breaks during your favourite TV shows by doing mini workouts. According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week. Use the commercial breaks to do a quick set of squats, lunges, or planks. By the end of the show, you will have completed a full-body workout without even leaving the living room.

Break a sweat: Whether at work or at home, squeeze in quick bursts of exercise during short breaks. Set a timer for 5-10 minutes and do a series of bodyweight exercises such as jumping jacks, high knees, or burpees. These short bursts of activity can boost energy levels and productivity. Studies suggest that short breaks throughout the day can improve concentration and reduce fatigue.

Park your vehicle wisely: When running errands or commuting to work, park farther away from your destination. The extra walking distance may seem minor, but it adds up over time. Plus, parking farther away gives you the opportunity to enjoy a brisk walk and some fresh air. According to the American Heart Association, walking just 30 minutes a day can reduce the risk of heart disease and stroke.

Dance and music: Turn up the music and have a spontaneous dance party whenever you need a pick-me-up. Dancing is not only fun but also a great form of exercise that can improve mood, coordination, and cardiovascular health. Let loose and dance like nobody's watching.

Bedtime stretching: Wind down at the end of the day with a few minutes of bedtime stretching. Focus on gentle stretches that target tight muscles and promote relaxation, such as hamstring stretches, shoulder rolls, and spinal twists. Stretching before bed can help improve flexibility, reduce muscle tension, and enhance sleep quality. Also, research suggests that relaxation techniques like stretching into your bedtime routine can improve sleep quality and duration.