Half of the general population suffers from chronic diseases that are influenced by physical activity. While there has been a clarion call by the CDC for us to exercise at least 30 minutes each day.
More and more people cite time as a factor that hinders their physical progress. This negligence has led to an annual health care cost of about $117 billion cupped by a 10% premature mortality.
While having the best International Health Insurance will help in covering the cost, moderate physical exercise will lead to a much more healthy and productive nation. So how do you get more out of your exercise with limited time?
Juggling between work, family time and exercise is a tall order given our busy schedules. And while none can take precedence over the other, finding ways to incorporate exercise into your daily routine is key to doing more exercise if you’re short of time.
1. Use Stairs
The recommended time for daily physical activity is a hard ask, especially if you have an 8-hour work schedule to contest with. To meet this quota, it’s inevitable that you turn your daily routine into exercises.
For instance, replacing the elevator and escalator rides with stairs. This enables you to break down a long workout session into mini workouts that meet the same benefits carried out within the same stipulated timeframe.
Breaking these mini-workouts to 5 or 10 min ensures you only have a maximum of 6 mini-workouts, which appeal to many people. Termed as a muscle-strengthening activity, climbing stairs done at a moderate intensity can expend up to 5.9 amount of energy at rest.
Engaging two of the largest body muscles, the legs, and the lower back, you’ll be able to avoid aches and pains plus enhance stability. Given that the frequency and repetition are important–go back two floors once you’ve reached your destination.
Walking can be done in conjunction with other incentives to make it enjoyable or goal oriented. The use of a pedometer enables you to track the number of steps and you can use it to set goals on the number of steps to take daily. Engaging family members and friends make it an enjoyable activity.
When experiencing time crunches and can’t afford to head to a workout class, consider accelerating your walking speed to a moderate intensity from light intensity, which only expends maximum energy of only 2.9. In the bid to walk faster, do not sacrifice proper posture, walk as comfortably as you can.
To ensure you get enough time to walk, park a few blocks away from your workplace and endear to cover the distance daily. If you opt for more than a mile, consider riding a bicycle as it engages more large body muscles.
3. Yoga or Pilate
Notwithstanding the exemplary benefits of having a personal trainer, there are days when heading to the studio isn’t an option. Trying yoga or Pilates at home will offer moderate to high-intensity physical activity to offer significant health benefits.
The trick with yoga is transcending from the meditative form (Hatha yoga) to a more robust and intensive form (power or Vinyasa yoga). An intensive yoga practice encompasses both muscles strengthening attributes and aerobic.
Though termed as a low-impact exercise, Pilates is known to combine, strength building, cardio, and stretching able to work on your core muscles, enhancing the spine. stability and muscular control with benefits ranging from lower blood pressure to brain health and improved mood, mini workouts… focus on a single area in each workout, plan, and have a format.
A workout format is beneficial in achieving your goals, mushing up cardiovascular. and strengthening exercises in a 1:1 ratio for 2 minutes is ideal, depending on your fitness levels.
For strength and mobility, use 10 minutes with 30 seconds to alternate 2 to 3 exercises (Bodyweight squats, calf raises, biceps curls, planks, shoulder presses or lunges) in 3-minute intervals.