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Exercise is important for everyone, regardless of age, fitness level, or lifestyle. However, it can be especially important for people with busy lives. Even 10-minute Exercises can help to reduce stress, improve energy levels, and boost mood. It can also help to improve sleep quality, reduce the risk of chronic diseases, and strengthen the immune system.
Benefits of 10-Minute Exercises for Busy Lives
- Reduces stress: Exercise aids in stress reduction by triggering the release of endorphins, which not only enhance mood but also alleviate stress.
- Improves energy levels: Exercise helps to improve cardiovascular health and increase circulation, which can lead to increased energy levels throughout the day.
- Boosts mood: Exercise has the ability to enhance mood by triggering the release of endorphins, which are known to have positive effects on one’s emotional state. Additionally, engaging in physical activity can contribute to an increase in self-esteem and a decrease in feelings of anxiety.
- Improves sleep quality: Exercise can help to regulate the body’s natural sleep-wake cycle, leading to improved sleep quality.
- Reduces risk of chronic diseases: Regular exercise plays a crucial role in minimizing the likelihood of chronic diseases, including heart disease, stroke, type 2 diabetes, and certain forms of cancer.
- Strengthens immune system: Exercise can help to strengthen the immune system and reduce the risk of getting sick.
Tips to do 10-minute exercises out of busy schedule
- Start small: If you’re not used to exercising, start with short workouts and gradually increase the duration and intensity of your workouts over time.
- Maintain flexibility: If a full workout is not feasible, consider breaking it up into shorter sessions spread throughout the day. For instance, you can opt for a 10-minute walk in the morning and another 10-minute walk in the evening.
- Discovering activities that bring you joy: engaging in activities you genuinely enjoy increases the likelihood of maintaining consistency. When you find pleasure in an activity, you are more likely to stick with it and incorporate it into your regular routine.
- Ensure regular exercise: It is essential to prioritize it by scheduling dedicated time in your daily routine, treating it as you would any other significant appointment.
Engaging in any amount of exercise is preferable to a complete lack of physical activity. It is recommended to strive for a minimum of 30 minutes of moderate-intensity exercise on most days of the week. You can break up your exercise into shorter sessions 10 minutes throughout the day, if that’s easier for you.
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10-minute Exercises Break-up
Warm-up (2 minutes)
- Jumping jacks: 20 repetitions
- High knees: 20 repetitions
- Butt kicks: 20 repetitions
Workout (7 minutes)
- Squats: 15 repetitions
- Push-ups: 10 repetitions
- Lunges (each leg): 10 repetitions
- Crunches: 15 repetitions
- Plank: 30 seconds
Cool-down (1 minute)
- Stretching: Hold each stretch for 30 seconds
How to do each exercise in simple steps
Squats
- Begin by positioning your feet at a distance approximately equal to the width of your shoulders, with your toes slightly angled outward.
- Maintain a straight back and engage your core as you lower your body down, mimicking the motion of sitting in a chair.
- Avoid rounding your back and aim to descend as low as possible.
- Exert force through your heels to restore yourself to the starting standing position.
Push-ups
- Assume a plank position, with your hands positioned shoulder-width apart and your body forming a straight line from head to heels.
- Proceed to lower your body until your chest makes contact with the ground.
- Push back up to the starting position.
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Lunges
- Stand with your feet shoulder-width apart.
- Take a step forward with your right leg and descend until both knees are flexed at a 90-degree angle.
- Keep your spine aligned and activate your abdominal muscles.
- Utilize your right heel to exert force and return to the initial standing position.
- Repeat on the other side.
Crunches
- Position yourself on your back with your knees bent and feet resting flat on the ground.
- Position your hands behind your head and proceed to lift your upper body towards your knees in a curling motion.
- Hold the position for a second, then slowly lower back down to the starting position.
Plank
- Start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels.
- Maintain the position for the maximum duration achievable.
This is just a sample routine, and you can adjust it to fit your fitness level and goals. For example, if you are a beginner, you can start with fewer repetitions and/or shorter sets. As you get stronger, you can increase the number of repetitions and/or sets or add more challenging exercises.
Prior to every workout, it is crucial to engage in a warm-up routine, as well as perform a cool-down session afterwards. Warming up aids in preparing your body for physical activity and minimizing the likelihood of injury. Cooling down assists your body in recovering from the exertion of exercise.
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Frequently Asked Questions (FAQs)
Beginners should start with 2 to 3 training sessions per week. This will help you build up your fitness level while giving your body proper rest between training sessions.
Absolutely! We get it—it’s so tempting to skip the warm-up and jump straight in, but it’s a good way to get injured. A solid warm-up prepares your body for more intense work by raising your body temperature and increasing blood flow to your working muscles.
There’s much debate when it comes to the best time of day to work out. And to be honest, there’s no right or wrong answer. After all, exercise isn’t about how many calories you burn or what time of day you train—it’s more about how you feel when you’re doing it and how it can fit into your daily schedule. So, the best time to work out is whenever you can.
1. Your food choices are even more important than your workout choices.
2. Exercise should become a part of your regular routine.
3. Give it your all in every workout you do.
4. Find workouts you actually like so you’ll be more likely to stick with them.
