When it comes to exercise, more isn’t necessarily better, which is against conventional wisdom.
When we think of a good workout, it’s usually hours in the gym or long runs outside. But studies have found that, in some cases, less can be more. Exercising in small bursts several times a day can lead to big benefits and can save you time in the long run, as many of these can be done as part of your day—without having to change into workout clothes or travel to the gym.
Topeka Center for Rehabilitation and Nursing has a look at the science between these bits of exercise and three examples you can try this week.
How Does it Work?
Studies of both sedentary and active people show that just a simple activity like racing up a set of stairs can improve your fitness. In one study, a dozen people went as fast as they could up three flights of stairs, three times per day for three days out of the week. Results showed that just by doing that extra work, they improved their aerobic fitness by 5% and had gains in leg strength.
Here are three ways to improve your fitness without messing up your day.
- Multitask While on the Phone
If you find yourself on the phone, don’t just sit and talk. Stand up and walk around as you talk. You can even switch hands on the phone and do arm exercises or wall sits—that’s where you stand up straight against a wall and slowly bend your legs as if you’re going to sit in an invisible chair. Hold the pose for a few seconds once your knee is at a 90-degree angle (or as far down as you can go), and then rise back up slowly.
- Move to the Music
Moving to music is fun and doesn’t feel like a chore like exercising does to some. Every few hours, play a song you like to move to, get up and either dance to it or partake in another physical activity, such as jumping rope or jumping jacks, for the duration of the song.
- 7-Minute Standing Workout
This is a version of the popular 7-minute workout that keeps you on your feet (it’s without planks and other exercises that required you to get up and down quickly), making it accessible for many more people who may have trouble getting up and down. This workout can improve strength, help you burn fat, and make you more balanced.
To learn more about Topeka Center for Rehabilitation and Nursing and all of the services they offer, visit http://topeka-center.facilities.centershealthcare.org/.
