Let’s face it. During the pandemic many of us developed some pretty bad eating and exercising habits. Some say that the 19 in COVID-19 refers to how many pounds we have added on. But we have a simple hack for getting into shape: 10-minute workouts.
As we juggle the tough demands of our work and home lives, finding time to exercise can be challenging, but we know that being physically active has many important health benefits. Exercise reduces our risk of diseases like cancer and strengthens our muscles and bones. Are you getting enough exercise? If not, you’re not alone. Almost 80% of Americans avoid working out simply due to time constraints.
Can 10-minute workouts be the answer? Yes they can, Certified Strength and Conditioning Specialist Lauren Stobbie told Women’s Health Magazine. “Science has shown that doing mini-workouts throughout the day are just as effective as one long workout. You can gain muscle, boost your metabolism, and lose weight.”
Here, from smokefree.gov, are some activities to help you get the most out of 10 minutes:
“10 Minutes of Cardio
Cardio, short for cardiovascular exercise, is any movement that increases your heart rate and blood circulation. Any form of cardio burns off calories.
Use 10 minutes of your lunch hour to go for a brisk walk.
Walk up and down the stairs at work for 10 minutes.
Work off some of the stress of the day by exercising to your favorite music for 10 minutes (about three songs).
10 Minutes of Strength Training
You don’t need a gym membership to start getting stronger. There are ways to strength train at home.
Start your day with 10 minutes of strengthening exercises, such as lunges and bicep curls.
While watching TV, slowly and carefully lift and lower weights for 10 minutes. Use dumbbells, barbells, or whatever weights you have on hand, such as water bottles or bricks.
If you’re on a long phone call, do 10 minutes of squats or calf raises to strengthen lower-body muscles.
10 Minutes of Stretching
Whether you drive, stand, or sit at a desk for long periods, aim to change position and stretch for 10 minutes at least once a day. Two times a day is even better to improve overall fitness.
After a walk, add 10 minutes of your favorite stretches to improve flexibility and balance.
Download an app that features a 10-minute stretching routine.
Search YouTube for free stretching workout videos. You’ll find many quick routines for a variety of skill levels, from beginner to advanced.”