Try an Exercise Snack
Getting enough exercise can feel like a daunting task, especially as we get older. But exercise is so good for us! Getting enough movement in our days benefits our physical and mental health, and recent studies even say it helps cognition, memory, and moods.
Recent research from the University of Toronto reveals that adults experiencing higher levels of depression symptoms in the past week are less likely to engage in physical activity during that same period. Furthermore, this relationship is goes both ways: Increased physical activity is associated with improved mental health.
“Better understanding the reciprocal relationship between mental health and physical activity can help people make evidence-based decisions about their health,” says researcher Soli Dubash. “It’s important to … grasp the impact that moving more – or less – can have on mood and overall health.”
The World Health Organization says we need to fit in 150 minutes of activity every week. If you live a relatively sedentary lifestyle, that can seem like a lot. But it doesn’t need to happen all at once.
Enter exercise snacks! Exercise snacks are small breaks of fitness that you incorporate throughout your day. Studies have shown that even as little as one or two minutes at a time can be beneficial. And these mini workouts often do not require fancy equipment or prior experience, making them an easy and accessible fitness activity for people of all ages and physical abilities.
Here are some different ways you can begin to incorporate exercise snacks into your everyday routine.
Morning stretch routine: Start your day with a 5-minute stretching routine. Gentle stretches can improve flexibility and set a positive tone for the day.
Chair exercises: While watching TV or sitting at your desk, try some simple chair exercises. Leg lifts, seated marches, and arm raises are great options.
Walking breaks: Take a 5-10 minute walk around your home or yard every hour. This can improve circulation and keep you feeling refreshed.
Stair climbing: If you have stairs in your home, use them! Climbing stairs is a great way to get your heart pumping and strengthen your legs.
Household chores: Turn daily chores into exercise opportunities. Vacuuming, gardening, and even dusting—if it is movement, it counts!
Balance exercises: Practice standing on one leg for 30 seconds at a time, holding onto a chair for support if needed. This can enhance your balance and stability.
Dance breaks: Put on your favorite music and bust a few moves. It’s a fun way to get your heart rate up and improve coordination.
Resistance band workouts: Keep a resistance band handy and use it for a quick strength-training session. Bicep curls, shoulder presses, and leg presses are effective exercises.
Gentle yoga: Incorporate short yoga sessions into your day. Yoga can improve flexibility, balance, and mental clarity.
Hydration reminder: Every time you drink a glass of water, do a set of squats or calf raises. This pairs hydration with physical activity. Gradually increasing the number of exercises you do in each set will help build muscle.
Wall sits: To perform a wall sit, stand with your back against a wall and slide down until your knees are at a 90-degree angle, as if sitting in an invisible chair. See if you can hold this position for 20-30 seconds, and gradually increase the time as your strength improves.
Incorporating some exercise snacks into your daily routine can help you move more and enjoy the benefits of improved health and energy levels. Any increase in movement is beneficial, so get started with some exercise snacks today!
This article is not intended to replace the advice of your healthcare provider.
Source: IlluminAge
