What Are Micro-Workouts?

Micro-workouts operate with the understanding that 5 minutes is better than no minutes. They're little bursts of exercise or physical activity you can sprinkle throughout your day. They generally take less than 10 minutes and aren't necessarily strenuous. Instead of being focused on building strength or improving your mile pace, it's about upping your overall level of physical activity and health.

Some examples of regular workouts compared to micro-workouts include:

• Walking 2 miles every morning vs. parking at the far end of the parking lot so you can get in extra steps on your way to the store
• Going to the gym and lifting weights for 30 minutes vs. doing some calf raises or a few squats while watching TV
• A 20-minute Pilates video workout vs. spending 5 minutes at the beginning and end of your day stretching in bed

A micro-workout can even be something as simple as marching in place for 1 minute while you're on the telephone. The best workout is always the workout that fits into your life and is enjoyable, and these exercises can help you build a consistent habit and baseline strength for more intensity in the future.

What Are the Benefits of Micro-Workouts?

All movement is good movement, and even micro-workouts can provide physical benefits such as improved strength, flexibility and balance. Exercise can also improve mental health. Even a few quick minutes can elevate your mood, reduce stress and give you a quick energy boost. Doing something positive for yourself can also increase feelings of self-confidence. Other benefits of micro-workouts for seniors include the following.

They Can Be Done Anywhere

Micro-workouts can be done literally anywhere. If you have enough space to take a few steps in each direction and lie down, you have enough space for a micro-workout. 

A micro-workout is perfect for an assisted living apartment at Cambridge Court, but you can also incorporate these types of exercises into your daily activities in Kearney, NE. For example, you could do one-leg balance exercises while waiting in line at the grocery store or lift a sizable book overhead a few times while you're perusing the stacks at the Kearney Public Library.

They Don't Require Equipment

One of the main benefits of micro-workouts is that they don't require any equipment. You can use your own body weight as resistance, so there's no need to store dumbbells or resistance bands — although these are certainly beneficial in their own right. If you do want a few aids, you can generally use things you already have on hand. A chair can give you some extra stability for balance exercises, and a water bottle or hardcover book can give you a little resistance for things like arm circles.

They're Great for Beginners

Because micro-workouts are short and low-intensity, most people can start them without needing any additional prep. When you start micro-workouts, it's still important to go slowly and see how you feel. If you experience any pain or extreme soreness, it's a sign to dial back or try a different activity. Over time, you may find micro-workouts give you the energy and confidence to pursue other forms of exercise, such as swimming or strength training.

Examples of Micro-Workouts

These examples of micro-workouts can help you identify activities you may enjoy or that might fit well into your existing routine:

• Spending 5-10 minutes a day working on simple balance exercises — bonus points: these can help you reduce your risk of falls
• Picking a simple bodyweight exercise — such as bridges or wall pushups — to do during commercials when you're watching TV
• Walking up and down the hall one time every hour or so when you're spending an extended amount of time sitting
• Adding morning and evening stretches to your daily routine

It can help to habit stack micro-workouts with other activities. For example, you might march in place for 5 minutes after a meal or do two squats while brushing your teeth. Get the rest of your assisted living community involved by suggesting group micro-workouts or creating fun challenges.

Are Micro-Workouts Right for You?

Micro-workouts are a great option for many people, but it's important to consider any physical limitations or restrictions you may have when choosing an activity. Always start slow, and talk to your health care team about any worries you may have. Get a doctor's okay before making any changes to your daily activity level, especially if you have any preexisting health conditions or you're on any medications.

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