A busy schedule is the most common excuse (at least that I’ve used) for lack of regular exercise. But what if 10 minutes a day is all you need to change your health? While exercising for 30 to 60 minutes a day can be beneficial, a lot of people just don’t have the time, energy or motivation to set aside a chunk of every day to change into workout clothing, get in a nice, long workout, cool down and then shower.
For those who have a schedule jam-packed with work and activities and struggle to get moving, don’t worry. All you need is 10 minutes a day to get healthy, and who doesn’t have at least 10 minutes to spare at some point during the day?
Working out for just 10 minutes a day will help you:
- Boost your metabolism – 10 minutes in the morning is enough to raise your metabolism so you can burn calories faster and feel energized.
- Burn fat – 40 minutes of moderate exercise or 75 minutes of light exercise per week can help you burn belly fat.
- Strengthen your muscles – 10 minutes of weight lifting per day several times a week is all you need to start building muscle.
- Increase your heart health – 10 minutes is all it takes to increase your peak oxygen consumption, which is a measure of heart health.
- Build up your endurance – if you’re used to a sedentary life style, 10-minute workouts are an easy way to start building your endurance, especially if you add more than one short workout into your day.
- Live longer – lack of movement can lead to health issues that will lower your life expectancy. Short daily workouts can improve your overall health and longevity.
- Boost your mood – exercise releases endorphins that help alleviate depression.
- Reduce fatigue – if you’re always tired, a brisk 10 minute walk a day can improve your energy level.
- Protect your joints – studies say that 75 minutes of exercise a week reduces arthritis pain by 30 percent.
- Reduce stress – 10 minutes a day can lessen the fight-or-flight stress reflex.
Please note that while 10 minutes of moderate-level exercise is all you need to experience the above health benefits, it’s important not to spend the remainder of the day sitting on your butt. Excessive sitting can cause serious harm to your health.
Maximize your health benefits by incorporating more than one 10 minute workout session into your day when possible.
** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.
Here are some 10-minute workout ideas to get you started:
- Take a brisk one-mile walk or jog outside, or walk your dog around the neighborhood if you have one.
- Invest in a treadmill desk or make your own so you can walk while you check your email or complete other daily tasks online.
- Start your morning or wind down in the evening with 10 minutes of Yoga.
- If taking kids or family members to appointments, walk around.
- Make a playlist with 3-4 of your favorite songs and dance around your home.
- Do 5 callisthenic exercises (jumping jacks, lunges, squats, push ups, plank pose or abs of choice) for one minute each, and then repeat.
- Go for a quick bike ride, or ride your bike to work and to run errands if you live within a reasonable distance.
There are countless other ways you can add just 10 minutes of exercise into your day, so get creative and get moving.
Thanks for reading! I’m Alex from Caretactics, where I blog about natural living, real food, mindfulness and wellness. My goal is to use my writing to share information that will lead you to improve the world by caring about others, the environment and yourself. I believe in the healing power of real food and have a love for all things natural.
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