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Journalism of Courage
In the hurried lives that we all lead, it may seem extremely daunting to find time out for a full-fledged exercise routine. This is where micro workouts come in, which help you stay mobile and active even when you are bound to a 9-5 desk job. “10 minutes … Something is always better than nothing …what workouts are you doing today? There is power in micro workouts,” shared Coutinho alongside a 10-minute exercise routine.
It comprised:
100 imaginary skips
30 jumping jacks
3 sets of push ups
3 sets of squats
2 sets of dead hang
Plank till failure
1-minute deep breathing
Experts hail moving regularly, especially if you are someone who spends most of their time sitting and working. Multiple short packets of 5-10-minute exercises that you can do anytime and anywhere are called micro workouts, said Saurabh Bothra, CEO, Habuild in an earlier interaction.
These focused, intense exercises, comprise mostly High Intensity Interval Training (HIIT) exercises. These do not need any equipment at all.
“The exercises given in the post are super effective for better heart health, to build strength, build discipline, establish consistency, feel strong and positive. However, for these workouts to work on lean muscle building and weight loss, one needs to eat right as well,” said Sonia Bakshi, nutritionist and founder, DtF.
An example of a micro workout can be 10 squats and 10 push-ups, done over a 5-minute EMOM (every minute on the minute), this essentially makes it 50 squats and 50 pushups in 5 minutes and if done twice a day, it’s a decent amount of work, said Rishabh Telang, fitness expert at Cult.
What to keep in mind when doing the exercises listed
Imaginary skips and jumping jacks should be avoided by those with knee pain, arthritis, and low vitamin D, said Bakshi. “They can do jog on the spot 50 counts or jog around in the room for 2 minutes.”
Floor pushups should be avoided by those who have neck and shoulder pain issues. They can do wall push-ups instead.
Squats, if done right, can be done by everyone. “You just need to imagine that you are about to sit on a chair and stand and if you keep this in mind, your posture will always be right,” described Bakshi.
A 10-minute dead hang can be done by everyone. “If you have neck pain or shoulder pain, stick to a 10-second dead hang only,” said Bakshi.
Plank can be done by everyone. Enjoy the build-up in core strength, improvement in flexibility, and reduced backache with planks.
Deep breathing will help in reducing stress and anxiety, shared Bakshi.
And since there is no dependency on where the workout can be done, people can do it in hotel rooms, airports, or just anywhere, said Telang.
What to keep in mind?
So even though the workout is done in small chunks, people should be mindful of their form and technique. Telang cautioned, “It’s also best to not push through the pain if at all there is any niggle or joint pains, best to consult a physiotherapist before pushing in the workout.”
“If you are someone who struggles to fit a workout into your routine, movements like these can have a significant impact on your mind and body. The best part about this is habit formation – these movements will act like a nudge towards a more active lifestyle,” said Bothra.
