Always on the go and given up on exercise altogether? That’s not great… But what if we told you it’s possible to ease back into sport with just 10 minutes a day? You might think: what’s the point? Think again! Exercise is wonderful for both mental and physical wellbeing. And even in just 10 minutes a day, you’ll feel the benefits. Let’s take a closer look at the express workout…
How to exercise when you have no time?
You’re overbooked — work, your partner, the kids, household demands… We completely understand! The result: you simply have no time to dedicate to physical activity. And that’s where you’re selling yourself short, because not only does it mean you’re not carving out enough time for yourself, but you’re also missing out on everything exercise can bring to your life.
Ideally, 30 minutes of physical activity per day is recommended. Physical activity includes sport, but also any activity that involves movement in one way or another: walking, gardening, gentle stretching, taking the stairs, DIY, playing with your dog… On top of those 30 minutes — which aren’t necessarily hard to reach — you can add a small dose of actual exercise. Committing to just 10 minutes of sport a day is already a huge step, and one that’s genuinely good for you. And those 10 minutes might (almost certainly will!) inspire you to do more, little by little.
What exercise can you do in just 10 minutes a day?
It all depends on your personal preferences!
If you’re the type who likes to head outside for a workout, you can absolutely do your daily 10 minutes of exercise outdoors. It’s simple: lace up your trainers and head around the block. On a bike, by running, or at a brisk walking pace! And if you’re feeling motivated, try interval running — highly effective for getting back in shape. Structure your 10 minutes like this:
- Take 2 minutes to warm up with a few high knees, heel flicks and hamstring stretches.
- Then move into a 30/30 format: 30 seconds of sprinting followed by 30 seconds of jogging, for 7 minutes.
- Use the final minute to stretch properly, including your back, which suffers from a sedentary lifestyle.
Note that interval training works just as well on a bike, alternating between fast pedalling and a relaxed pace.
If you’re more the type to work out at home, your living space can easily become an express gym. If you have equipment like a stationary bike or treadmill, set a timer for 10 minutes! There’s nothing stopping you from watching a TV show or a video online at the same time. You could also make dance your daily workout session. Put together an upbeat 10-minute playlist and let loose! Or learn a new dance move each day using tutorials available online — combining the useful with the enjoyable. And if you enjoy fitness, it’s entirely possible to build 10-minute ‘mini-routines’. The key: choose compound exercises that work all muscle groups, for a beautifully toned silhouette!
10 minutes of exercise a day: a sample routine, please!
Want to adopt a quick fitness routine and work out from your living room? We’ve got you covered!
1st step: gently roll your shoulders forwards (10 times), then backwards (10 times). Do the same with your neck — let your head drop, then bring your right ear towards your right shoulder, and your left ear towards your left shoulder. This gently releases tension in your cervical spine. Roll your ankles and wrists too, to take care of all your joints.
2nd step: squats for one minute, to warm up the thighs, loosen the lower back and begin engaging the glutes and core.
3rd step: step it up a notch by alternating for one minute: a squat, a lunge, a squat and a lateral lunge, on each side. Your ankles, calves, knees and hip extensors are gently warmed up in the process.
4th step: move into sumo squats for one minute. At the bottom of each rep, hold the low position for a few seconds. Avoid letting your glutes push too far back, to better target the inner thighs. As you rise, lift your arms overhead to stretch your shoulders and open up your chest.
5th step: grab two light dumbbells, or a water bottle in each hand, and for one minute, perform squats while raising your arms out to the sides. This tones your arms while strengthening your thighs and core (balance and stability).
6th step: move to the floor on a mat. Lie on your back and raise your legs perpendicular to the ground. Place your hands at your temples and perform gentle crunches, without straining or pulling on your neck. Focus on lifting upwards rather than forwards, to really engage your abs. This exercise should last one minute.
7th step: stay lying down, place your feet flat on the floor hip-width apart, knees bent. On an inhale, lift your glutes, hips and core towards the ceiling (bridge pose). Lower back down on the exhale. Repeat bridges for one minute.
8th step: prop yourself up on your elbows and move into one minute of bicycle crunches, keeping your feet off the floor throughout. A perfect exercise to tone the core. Finish by lowering your back to the floor and drawing your bent knees into your chest for a few moments.
9th step: turn face down and move into one minute of alternating half push-ups (on your knees) and knee-to-chest tucks (alternating right and left). This exercise combines core stability and cardio.
10th step: finish your 10-minute routine with one minute of jumping jacks. Start standing with your arms by your sides and feet together. Jump, spreading your arms and legs wide. Your hands should meet above your head. Jump again to return to the starting position.
Feel free to adapt this routine: swap exercises, drop some, extend others to two minutes. It’s entirely up to you! The most important thing: carve out 10 minutes in your day and use them to move!
The benefits of exercise
You’re probably already familiar with the benefits of physical activity, but it’s always worth a reminder!
- Exercise strengthens the heart muscle, increases lung capacity and supports the health of your arteries.
- It’s excellent for bone health, which is especially important for women. Exercise strengthens bones, helps prevent joint issues and can ease chronic pain — and back pain can affect you at any age!
- It also supports key bodily functions, such as blood circulation, digestion, the elimination of toxins (through perspiration, among other things), and cellular renewal.
- Exercise is also great for mental wellbeing — when we move, we release dopamine and endorphins, making it an effective buffer against stress. Better mood, a sense of calm and quality sleep are all part of the package!
- Physical activity is of course recommended for losing weight and/or maintaining a healthy weight. It involves an energy expenditure that supports a slimmer figure.
- Another benefit: it boosts your basal metabolic rate by contributing to the development of lean muscle mass.
- Finally, exercise is one of the best preventive tools against illness. It strengthens the immune system, helps protect cognitive function and contributes, in a general sense, to a healthy lifestyle!