The need for physical activity has been re-recognized and emphasized globally.
Post Date – 12:28 PM, Tuesday – 12/27/22
Source: IANS.
New Delhi: The upcoming holidays are that time of year that most people enjoy engaging in leisure activities, but with less time available to keep up with their exercise routine, it can easily become a source of stress for many. Well-designed exercises lasting up to 45 minutes to an hour can be difficult to fit in, inevitably leading to burnout.
The damaging effects of an increasingly sedentary lifestyle among adults are becoming more apparent around the world. The need for physical activity has been re-recognized and emphasized globally. Recent research has highlighted that even short bursts of physical activity throughout the day can have many benefits, helping to reduce anxiety, weight gain, and blood pressure, while improving circulation to the nervous system and improving sleep. Positive results can be experienced from short, brisk activities such as brisk walking, stair climbing, jumping rope and 8-10 minutes of high-intensity interval exercise!
A 2022 study by kinesiology professor Martin Gibala showed that isolated bouts of intense exercise, called “exercise snacks,” lasting less than a minute and performed three to eight times a day, can Improving cardiovascular fitness, blood sugar levels and stress from McMaster University in Ontario. Likewise, the World Health Organization recommends that adults get 150 minutes of moderate exercise or 75 minutes of vigorous-intensity aerobic activity per week to stay healthy. What’s more, a study published in the European Heart Journal in October showed that 15 to 20 minutes of exercise per week was repeatedly associated with reduced mortality in adults, leading to longer, healthier lives.
While performance training remains particularly important for enhancing attributes such as muscle mass, strength, and endurance, 10-minute workouts have proven to be an easy solution to ensuring health and well-being while drastically reducing the level of commitment necessary. These sports snacks can provide a beneficial option for many people and can be a great way for beginners to start their fitness journey.
Take walking for example. The simple act of walking 10 minutes a day can provide a person with sufficient energy expenditure while allowing them to make time for themselves, get natural light for cognitive health, establish a structured routine, control blood sugar and reduce muscle sore. As such, walking is one of the easiest, easiest and most effective steps a person can take to improve their health.
A growing number of fitness apps are also allowing many people to perform healthy workouts from the comfort of their homes. Here are two 10-minute workout routines anyone can try, no equipment required, no gym membership required, and get the most out of just 10 minutes a day:
Circuit 1: Finished at minutes 1, 3, 5, 7 and 9
20 Jackpots
10 jump squats
5 burpees
Circuit 2: Finished at 2, 4, 6, 8 and 10 minutes
10 sumo squats
10 alternating reverse lunges
10 push-ups, alternating shoulder taps
These short routines can help several people manage their time while keeping them balanced in their daily lives.
