What if we told you that you only need 5 minutes to maintain your fitness routine?
Yes. Welcome from the “Workout Snacking” universe.
It can improve your physical and mental well-being and is a simple way to ensure that you get up and move more throughout the day.
A quick fitness routine is a great way to stay active if you don’t have time to go to the gym or try out that new pair of running shoes you got for the holiday season.
This fitness trend is all about short bursts of movement spread throughout your day, think 5 minutes here, 3 minutes there, and it can benefit you in so many ways.
So, what is Exercise snacking?
Short bursts of energetic physical activity that fit easily into your daily schedule are referred to as “exercise snacking” and are carried out twice daily, with a 5-minute workout followed by a 1-minute rest period.
Some simple exercises might not need any warm-ups. However, if you are planning to try high high-intensity workout, you might need a few seconds of warmup to avoid any injuries.
Who should try exercise snacking?
The good news is, anyone can!
There are no entry requirements. It’s simply a smart way to sneak some movement into your day, especially if you’re short on time.
What are the 5-minute workouts?
Some of the daily exercise habits you should try to start:
Sit-to-Stand: Sit in a chair with your arms crossed. To sit down and stand up, just use your legs. Find out how many times you can finish this task in a minute.
Standing Knee Bends: If necessary, stand while holding something for balance. Repeat with the other leg after bending one knee to a right angle and lowering it.
March on the Spot: Place your arms waist-high in front of you. After touching your hands with one thigh, switch legs. If you need balance, hold a chair.
Seated Leg Kicks: Exert one leg while sitting upright, then slowly bring it back down. Do the same with the other leg. If necessary, place a towel underneath the thigh.
Standing Calf Raises: Stand and rise onto your tiptoes, then lower down. For balance, hold onto a support. After completing as many as you can in a minute, take a break.
Do each exercise for one minute.
⚠️ A note: While these are simple, some people with mobility issues may need supervision or modification.
Easy Workout to Sneak into Your Day
How can you manage simple exercise routines in your everyday work? Here are some of the best ways for it:
- Easy Workouts at Work
Stuck at a desk all day? You can still stay active with small changes during your work hours.
Here are a few simple ideas:
- Take walking meetings instead of sitting
- Walk over to a colleague instead of calling
- Use the stairs instead of the elevator
- Keep light dumbbells at your desk for quick reps during calls
- Try short desk exercises like chair squats, calf raises, or desk dips
Even a 10-minute online workout during a break can make a difference. These small moves help break up long sitting hours and keep your body active.
- Exercise At Your Desk
If you’re at a desk all day, it’s easy to forget your body needs movement too. Taking little steps helps, even if you don’t have time for a full workout.
Here are some quick tips:
- Straighten your posture and roll your shoulders back.
- Slowly raise and lower your arms to stretch them.
- Every hour, spend five minutes standing up.
- While seated, perform easy leg lifts or stretches.
These small moves keep your muscles loose, improve circulation, and help reduce pain from long sitting hours.
- Cooking: Your Unexpected Calorie Burner
Cooking from scratch frequently necessitates a lot of standing and shifting. And your calorie burn will increase significantly. About 70 to 100 calories are burned during an hour of cooking, but it depends on weight and the type of movement. As if you needed one more excuse to get on the stove instead of ordering takeout.
- Move During TV Time
Watching TV after a long day?
It doesn’t have to mean sitting still. You can continue to enjoy your favorite shows while staying active.
Here’s how:
- During commercials, perform lunges or squats exercises.
- Try exercises that involve jumping jacks, arm punches, or light lifting.
- Use a balancing ball or just stand in place of sitting.
- Go for a Walk
A quick and easy way to get exercise and reduce stress is to go for a 5 to 10-minute walk during lunch. Take quick strolls around the office or block to start.
Do you want a bigger challenge?
To strengthen your legs and burn more calories, pick up the pace. Walking daily is a fantastic habit that improves fitness and mood.
Benefits of Exercise Snacking?
Exercise snacks are short bursts of activity lasting 5 to 15 minutes, done a few times a day. They’re easy to fit in, no need to schedule a full workout or go to the gym.
You can sneak in a quick session during lunch or right after a meeting. Even though they’re short, exercise snacks can be very effective.
Benefits of Exercise Snacking:
- Better heart health
- Increased endurance
- Improved flexibility and muscle strength
- Lower blood sugar levels
They also help:
- Boost your brain function
- Support weight loss
- Reduce stress
- Give you energy
- Keep you active without interrupting your daily life
Exercise snacks make staying fit simple and practical.
Conclusion
To move your body, you don’t need a personal trainer, an hour at the gym, or the “perfect” circumstances. Not for now, at least.
Workout snacking during the day allows you to fit fitness into your routine 5-minute daily workout also helps you to feel fresh.
So go ahead and incorporate movement into your daily routine by sneaking in a stretch and doing a few exercises with a chair.
Small movements can also encourage you to manage more time for proper gym training. So, maybe these baby steps will help. Start today!
