Scheduling Workouts That Work for Your Schedule

-

 


Did you know workouts that are at least 10 minutes in length have been shown to have the same improvements in aerobic fitness and weight loss as longer workouts?  Mini workouts have also been shown to have better rates of adherence.  This is great because the best workout is the one you do!

If you struggle to find time to work out, try scheduling in a few 10-minute workouts.  A starter schedule might look like:

  • 10 minutes of body weight exercises before work
  • 10 minutes of walking briskly outside or running stairs during lunch
  • 10 minutes of yoga at the end of the day

If you can stick to this schedule 5 days a week, you have your 150 minutes of weekly activity! You have also done a wonderful job of incorporating strength, stretching and cardio.  150 minutes of activity a week is a minimum, so don’t forget to add on intensity or length to workouts as you are able!

If this sounds like nothing, remember that any activity is better than none.  Designated workout time is important for making sure all parts of your body are staying strong and flexible.  Getting that in is awesome! Always celebrate wins, no matter how small. 

Added perks of scheduling multiple mini workouts in:

  • If you miss one workout you haven’t lost all your scheduled activity
  • 10 minute sessions are easier to find time for
  • Mini workouts refresh you, giving regular boosts of blood flow to your brain
Want more?  Click here
Do you like seeing resources? Click here and here


Comments

Post a Comment

Popular posts from this blog

Developing a Workout Routine

-
Image
Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import...
Read more

Welcoa Well Balanced: How to Protect and Maintain Eye Health

-
Image
When it comes to eye health many adults mistakenly believe that as long as nothing is bothering their eyes, there’s no need to get them checked out. However, getting regular eye exams is very important, even if you think your vision is fine. Eye exams allow an eye care professional to monitor your eyes for common vision problems and signs of disease. There aren’t early warning signs for the most common eye diseases, so by identifying diseases early, you have the best treatment options and the best chance of preserving good vision. If you haven’t had an eye exam in more than a year or at all, schedule one now. A comprehensive exam will often include eye dilation. After checking your vision sharpness, your doctor will place drops in your eyes to dilate (widen) the dark center of your eyes, called the pupil. This allows more light into your eyes, just like opening a door lets light into a dark room. The doctor can then examine the inside of your eyes. Your eye doctor will tal...
Read more

The "Unhealthy" Fruit

-
Image
We all know that a healthy diet consists of plenty of fruits and vegetables. You may not be aware, however, that choosing just any "fruit" may not be the best way to meet your fruit quota for the day. Below is a list of foods that you may want to limit or avoid: Fruity, sweet cereals. Fruity, colorful cereals that leave your milk pink, orange or blue are definitely void of nutrition. But what about the cereals that contain dried fruit? Sure, they may taste good, but most are also filled with added sugars and unneeded calories - even if they supposedly have real fruit flavors. Begin weaning yourself from the "fruity" cereals by chopping some real, fresh fruit into a bowl of healthy, non sugar-containing, cereal. Fruity Desserts. Strawberry ice cream. Raspberry cheesecake. Cherry Pie. Yum! We know they have fruit in the name, but it doesn't mean they're healthy for us. Opt for healthy fruit-based desserts such as fruit parfaits and fruit sorbet. If you mu...
Read more

Support Your Body, Mind, and Spirit this Season

-
Image
To balance out the dark, cold, windy, and dry qualities of winter, here are some tips to keep your body, mind, and spirit thriving: Move every day in a way that you enjoy; walk outside and get some winter sun, try yoga at home, swim at the local indoor pool, cycle, etc. Cook seasonal vegetables, make soups and stews, eat a warm breakfast like oats, and incorporate healthy oils like olive oil or ghee into your meals. Keep warm colors around you to combat the winter "blues". Orange, gold, deep reds, encourage a cozy feeling. Cover up with a hat and scarf not only keeps you warm but also provides a sense of safety and calm when it's cold and windy. Head to bed a little earlier and/or wake up a little later when the sun is rising if possible. Get extra rest and sleep as the environment is darker. Go within and practice meditation. Winter can be a good time to reflect on yourself. Try something new! Get creative and pick up a new hobby, book, puzzle, something that excites you...
Read more

Stay on Top of Your Holiday Spending

-
Image
Spending money in a way that feels good means aligning your purchases with your values and priorities while staying within a budget. This approach lets you enjoy the holidays without the stress of debt or overspending. Choosing thoughtful, meaningful gifts, setting limits on each purchase, and focusing on experiences over material items can create a fulfilling holiday season without financial strain. Spend intentionally so that you feel good about what you buy, know that it's within your means, and brings joy to you and those you care about. Here are some ideas for staying on top of your holiday spending: Set a budget and track spending: Decide on a total holiday budget, covering gifts, food, decorations, and any travel expenses. Break down the budget for each category, then track each purchase to stay within your limits. Give personalized, low-cost gifts: Consider giving thoughtful personalized gifts that don't cost much, like handmade items, or baked goods. Meaningful gifts ...
Read more

Tips from Blue Cross: Finding a Mental Health Provider

-
Image
The increasing demand for mental health services has led to a shortage of providers and longer waitlists. Read this article to see how we're expanding our options and get tips for finding mental health care in Vermont. More people these days are seeking treatment for concerns such as anxiety and depression. While it’s good that they are reaching out for professional help, the increased demand for mental health services means it can be more difficult to find a provider.  A  recent national survey  by the American Psychological Association found that 60 percent of psychologists no longer have openings for new patients, and nearly three-quarters have longer waitlists than before the pandemic. In Vermont, the average wait time to see a psychiatrist is 54 days, according to a  report  from the Agency of Human Services. In some practices, it could take up to a year to get an appointment. Participants in public forums held by the agency said they’ve had significant dif...
Read more

Indulge Without the Worry

-
Image
Having a healthy relationship with food means approaching eating with balance, enjoyment, and self-compassion. It involves listening to your body's hunger and fullness cues, allowing yourself to enjoy all types of foods without guilt, and recognizing that no single food choice defines your overall well-being. A positive relationship with food emphasizes nourishment, flexibility, and the pleasure of eating. rather than strict rules or restrictions Indulge without the worry by: 1. Practicing Mindful Eating: Savor each bite by eating slowly and paying attention to flavors, textures, and smells. This approach not only enhances your enjoyment but also helps you recognize when you're full, so you avoid overeating. 2.  Balance Your Choices: Pair indulgent foods with nutritious options throughout the day. If you know you'll be enjoying a rich dessert, balance it out with lighter meals or extra vegetables earlier on. This allows you to enjoy treats while keeping a well-rounded die...
Read more