It can be difficult to make time for yourself and your health. Between family commitments, work, household tasks, and everything else that fills your busy schedule, working out can easily fall to the lowest priority on your list. But even a short workout can have a big positive impact on your health and fitness goals. One study published in 2022 indicates that even just two minutes of vigorous exercise each day can decrease your risk for disease. So take a few minutes from your day, and squeeze in one of these mini workouts.
Working out doesn’t need to make you break a sweat to have a positive impact. Using your free time during your workday to incorporate a simple workout like a walk can help you stay productive at work and have more time to do other things when you’re done with your day.
If you can take a lunch break, research fitness classes near you that fall during your lunch period. Many times the local library even has free yoga or tai chi classes on the schedule. And by using your lunchtime, you can free up more space before and after work.
If you have a desk job, see if you can get exercise equipment to use while you work. Under-desk stationary bikes, free weights to lift during conference calls, or a stability ball or standing desk instead of a normal chair can all help you stay more active during your day. Work in a mini workout while you’re doing other tasks.
When you can incorporate exercise into your daily routine, it makes it easier to stay active. If you can bike to work or walk rather than drive, you’re guaranteed to get a workout in. Of course, that’s not possible for everyone. But even parking down the street or at the far end of the parking lot can help you get in more movement without having to block out your schedule.
If you live or work in a building with an elevator, choose to take the stairs instead whenever possible. It might seem like a small way to add in movement, but even a little bit can add up.
There are plenty of free workout apps out there, and any number of them can give you a quick at-home workout. But it’s hard to make excuses about not having time when your workout is only seven minutes. Download the free version of 7 Minute Workout, and follow along, even if you just have a few free minutes.
If you don’t feel like you have the time to work out, or you’re just too exhausted to push yourself physically after a long day, see how you can work gentle movement into your daily routine. If you spend some time watching TV in the evenings, try a stretching routine or a series of mobility moves while you’re doing it.
If you’re not sure where to start when it comes to exercise, or you’re not sure what workouts you’ll be able to do comfortably, your primary care provider can help. Make an appointment at a CHP clinic, and get started exercising, no matter how mini your workouts are.