Thursday, October 21, 2021

Benefits of short workouts

Short and quick exercises is better than no exercise at all

A long session of exercise can be dreadful, on most days, you may end up skipping it just because its long. Whereas, a short session of exercise can work as a booster. Experts agree, that a short workout session is far better than no workout at all. 

You can do short series of basic exercises anytime and anywhere. You don’t need any gym equipment or a gym to do these basic short exercises. One day you can do some basic stretches in your living room, and the next day you can take the stairs instead of the elevator. The idea is to get some exercise done without being under the pressure of “exercise”.

How much time to exercise?

There is no time frame for short exercises as it differs from person to person. Every individual has a certain threshold when it comes to exercising. However, a 10-minute exercise that includes one minute of intense body movement such as running, brisk walking or fast paced body movements can reap significant health benefits. While you do exercise, it is also essential to be mindful about how much your body can take. For some people even a five-minute workout does the job, but the intention should be to go beyond five minutes as you make it a part of your daily routine. 


What difference does the intensity make?

The intensity of the exercise will increase the blood flow and elevate your heart rate. So, alternation between low-intensity and high-intensity will create a good balance and keep you pumped through the day. 

Workouts such as High-intensity interval training (HIIT) and calisthenics are designed to make the most out of the workout in a short span of time. Just two-three minutes of HIIT or calisthenics will boost blood flow to your brain. However, if you have health conditions it would be better to begin with low-intensity and then make your way up to high-intensity as much as you feel comfortable. 


5 Exercises that should be part of your short workout


Wall pushup_Seniors Today

1. Wall pushups – This exercise will strengthen your shoulders and chest. The best part is you have to do it against the wall instead of the floor.

  • Stand facing the wall with your feet shoulder-width apart.
  • Place your hands flat on the wall and lean forward, in line with your shoulders. Your spine should be straight and not arched.
  • Lower your body towards the wall and push back. Repeat.
  • Do this 5-8 times.




Single leg balance_Seniors Today2. Single leg balance – This exercise will boost your balance. Your legs will get stronger and will prevent you from falls.

  • Stand with your feet shoulder-width apart. Your weight should be even on both feet.
  • Relax your hand on the side or you may also take support of a chair or a table. Keep in mind, your weight is on your feet and not the chair or table.
  • Lift your right foot and bend the knee lifting your heel halfway, towards your buttocks.
  • Hold for 10 seconds, gradually work it up to 20-30 seconds.
  • Repeat with the opposite leg. 


Forearm plank_Seniors Today

3. Forearm Plank – This exercise will improve stability and strengthen your body. 

  • Face the ground and get onto your forearms and toes.
  • Keep your abs engaged and create a straight line from the shoulder to your toes.
  • Hold this position for 10-20 seconds. 


4. Climbing stairs – This is an effective HIIT workout. You will feel your heart, sweat and increase endurance. 

  • Climb a flight of stairs as fast as you can and then get down slowly.
  • Repeat 3-5 times. 
  • Gradually increase your pace. 






Pulse squat_Seniors Today

5. Squat Pulse – This exercise will help strengthen your legs, hips and core. It is doable and effective. 

  • Stand with your feet shoulder-width apart. Your body weight should be on your heels.
  • Keep your back flat, torso bent at 45 degrees. 
  • Bend your knees, lower your hips. Your thigh should be parallel to the ground.
  • Bring your palms together in front of your chest. You can also take support of a chair. But make sure your weight is on your heel and your chest is up.
  • Pulse a few inches up and down, establish a rhythm 1-2-3. 
  • Repeat 3-5 times

Be cautious when you try out these exercises. You may try it once or twice and then gradually do it regularly. The idea is to motivate physical activity and strengthen your body without causing any harm. Begin gently.

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