Let’s Move! How 5-10 Extra Minutes of Daily Movement Add Up To Big Change
Author: Jackie Bean
Let’s Move! How 5-10 Extra Minutes of Daily Movement Add Up To Big Change
Let’s face it. We are busy. My clients numbers one reason for not exercising is TIME. In our hurried pace, it is easy to skip the workout. Between work, family, pets, travel, caretaking, housework and other commitments, finding time for for a consistent exercise routine can feel impossible. However, you don't need to dedicate hours at the gym to reap the benefits of movement. In fact, just 5-10 extra minutes of movement throughout your day can have a significant impact on your overall health and well-being.
We will explore how incorporating small bursts of activity into your daily routine can lead to remarkable changes in your physical and mental health.
The Power of Micro-Movements
What are Micro-Movements?
Micro-movements are short bursts of physical activity that you can easily incorporate into your daily routine. These can include:
Taking the stairs instead of the elevator
Walking or cycling instead of driving
Parking further away
Doing some light exercises throughout the day
Dancing to your favorite song while doing chores
Gardening or playing with your children or pets
The Benefits of Micro-Movements
While these may seem insignificant, micro-movements offer numerous health benefits:
Improved Cardiovascular Health: Even short bouts of physical activity can help improve your heart health by lowering blood pressure and reducing the risk of heart disease. [1]
Increased Energy Levels: Regular physical activity can boost your energy levels and reduce fatigue. [2]
Weight Management: Incorporating more movement into your day can help you burn more calories and maintain a healthy weight. [3]
Reduced Stress Levels: Physical activity is a natural stress reliever. It helps release endorphins, which have mood-boosting effects. [4]
Improved Mood: Regular exercise can improve your mood, reduce symptoms of anxiety and depression, and enhance your overall sense of well-being. [5]
Better Sleep Quality: Physical activity can improve your sleep quality by helping you fall asleep faster and sleep more soundly. [6]
Increased Cognitive Function: Studies have shown that regular physical activity can improve cognitive function, including memory, attention, and processing speed. [7]
Easy Ways to Incorporate Micro-Movements into Your Day
At Work
Standing Meetings: Instead of sitting in a meeting room, ask everyone to stand around the conference table. This can help to keep updates short and to-the-point.
Walking Meetings: Invite a colleague to a walking meeting around the office or outdoors. The movement can help you both to think clearly as well.
Active Breaks: Get up from your desk every 1-2 hours. Take short breaks throughout the day to stretch, do some light exercises, or walk around the office.
Lunch & Move: After you eat, use the remainder of your lunch break to take a brisk walk.
Use a Standing Desk: Consider using a standing desk for part of the day.
At Home
Climb: Make multiple trips up and downstairs throughout the day
Clean Up Fun: Make household chores more active by dancing while you clean, or squatting while you do laundry.
Play in the Dirt: Yard work and gardening naturally includes movement such as squatting, bending and lifting.
Family Fun: Incorporate physical activity into family time by going for walks, playing games in the park, or biking together.
Mindful Movement: Practice mindful movement activities such as yoga or tai chi.
On The Move
Walk or Bike: Choose to walk or bike over drive whenever possible.
Choose the Stairs: Take the stairs instead of the elevator or escalator.
Park Further Away: Parking a few blocks from your destination or at the far end of the parking lot and walk the rest of the way
Get Off Public Transportation Early: Get off the bus or train one stop early and walk the rest of the way.
Tracking Your Progress
To stay motivated, it can be helpful to track your progress. You can use a fitness tracker, a journal, or a simple spreadsheet to record your daily activity levels. You can also set small, achievable goals for yourself and gradually increase the intensity and duration of your activities.
Consistency is Key
Consistency is key when it comes to incorporating micro-movements into your daily routine. Start with small, achievable goals and gradually increase the intensity and duration of your activities. Find activities that you enjoy and that fit easily into your schedule. Remember that every little bit counts.
Frequently Asked Questions
Is 5-10 minutes of exercise really enough?
Yes, even short bursts of physical activity can provide significant health benefits.
What if I don't have time for a full workout?
Micro-movements are a great way to get some exercise even if you don't have time for a full workout.
How can I stay motivated to keep moving?
Find activities that you enjoy, set small, achievable goals, and track your progress.
Let’s Get Moving!
Incorporating 5-10 extra minutes of movement into your day can have a significant impact on your overall health and well-being. By making small changes to your daily routine, you can improve your cardiovascular health, boost your energy levels, manage your weight, reduce stress, and improve your mood.
So, start today! Find ways to incorporate more movement into your day and experience the transformative power of micro-movements.
Citations
American Heart Association. (n.d.). Physical Activity.
Centers for Disease Control and Prevention. (2023). Physical Activity.
World Health Organization. (2020). Physical Activity.
Harvard Health Publishing. (2022). Exercise and Stress: Get Moving to Manage Stress.
Mayo Clinic. (2022). Exercise and mental health.
National Sleep Foundation. (2023). Exercise and Sleep.
American College of Sports Medicine. (2014). Exercise and Brain Health.
Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any changes to your diet or exercise routine.