The 5-Minute Movement Challenge

It can be challenging to find the time in our busy schedules to hit the gym, go for a run or enjoy our favorite aerobic activity. But physical activity is one of the best things you can do for your overall health. So, what do you do? Luckily, a 5-minute workout that incorporates easy exercises for beginners may be just what you need to begin living an active lifestyle while reaping the health benefits.

Why 5 Minutes Can Make a Difference

Have you ever considered the impact that a 5-minute workout can have on your health? Is five minutes even long enough to make a difference? Research tells us yes. For starters, any amount of physical activity is better than nothing. According to the American Heart Association, you should aim for a minimum of 150 minutes of exercise per week. While this may seem daunting, consistently performing short 5-minute workouts throughout your daily life can help you meet this weekly minimum. Not to mention, with these workouts being so short, you can squeeze them in almost anywhere during your day, whether it’s during a commercial or your lunch break.

Simple Movements You Can Do

When you think of exercising, you may think of things like strength training, which includes barbell bench pressing, squatting and pull-ups. While strength training is a form of exercise, it isn’t the only way. Here are simple exercises for busy people:

• Body-weight squats
• Jumping jacks
• Lunges
• Mountain climbers
• Planks
• Push-ups
• Taking the stairs instead of the elevator
• Walking
• Wall-sits

These are simple movements you can incorporate into your daily life, whether at home or on the go. Other easy exercises you can do if you have access are swimming, cycling and kettlebell movements. Exercising doesn’t have to be complicated — you can make it work for you and your lifestyle.

How to Stay Consistent Without Stress

Committing to lengthy workouts may work for some people, but for others, there just may not be enough time during your week, and that’s OK. But just because you can’t commit to a one-hour workout doesn’t mean you can’t do anything at all. Consistency is key when it comes to making meaningful change through exercise. To stay consistent without stress, try the following:

• Dedicate small pockets of time throughout your day for exercise
• Exercise during commercial breaks
• Find an accountability partner or someone to do it with you
• Make it fun by watching TV or listening to your favorite music as you exercise
• Perform a short exercise after waking up, after lunch and a few hours before bed
• Set alarms every few hours for a 5-minute workout

Performing 15 5-minute workouts a week is better than one longer session in the gym. It may not seem like it in the moment, but over time, your consistency will pay off. You can also try performing a movement challenge. While these can take different forms for everyone, the basic idea of a movement challenge is to set a specific goal for yourself within a given amount of time. For example, a goal could be to run a mile in under 15 minutes after 30 days.

Benefits of Micro Workouts

Just because a workout is shorter in length doesn’t mean you won’t reap any benefits. If performed consistently and at a moderate intensity, the benefits of micro workouts include:

• Better metabolic health
• Greater endurance
• Improved heart health
• Improved mental health
• Increased confidence
• Lower risk of cancer
• Reduced risk of mortality
• Stronger lungs
• Stronger muscles

Consistently exercising doesn’t have to be a burden. Even micro workouts benefit your overall health.

Turning Movement Into Habit

After establishing the types of exercises you’d like to do, try and perform them at the same time every day. You could try a short workout right after waking up, on your lunch break or before cooking dinner. Consistently exercising at the same time each day will help turn these movements into habits.

This also allows you to create an exercise plan that works for you and makes exercise fun by giving you something to strive for and a sense of pride when you accomplish it. Having a clear goal is a great way to turn your movement into a habit.

Helping You Feel Whole, One Step at a Time

At AdventHealth, we’re committed to helping you move toward a healthier version of yourself, no matter the exercise. Learn more about our wellness care services or discover how primary care can help you live a life of wellness. You have what it takes to feel whole.