We all know how important time management is, but sometimes we simply can’t catch a break. You could be a university student, a busy parent chasing after kids, or maybe you’ve hit a busy period at work, and you’re absolutely swamped. It’s easy to let our physical fitness fall by the wayside when life gets a little overwhelming, but thankfully, there’s a solution for that: the micro workout.
Anabelle Smith: why you should try a micro workout today
ARTICLE
30 August 2022
3 mins read
3 mins read
It’s no secret that life can sometimes get in the way of our plans, and our physical fitness can take a back seat when our calendars become packed. But the good news is, we don’t need to block out huge chunks of our time to exercise, as AIA Vitality Ambassador Anabelle Smith explains.
What’s a micro workout?
A micro workout is a mini workout that can have big benefits for your health. It’s efficient, short and sweet, and gets right to the point.
It ranges from five up to 30 minutes, depending on how many circuits and exercises you aim to complete. It’s a short burst of exercise that’s focused on getting the heart rate pumping, and it’s handy if you’re time-starved or just want to get the endorphins going in a short period of time.
Take it from me – I can’t sit still on an overseas flight for hours on end. I love getting up and walking around the plane, finding space to do calf raises and squats that just takes me five minutes. It gets my body moving and my blood and endorphins flowing so I don’t get off the flight feeling horrible.
A micro workout can be a gateway to your fitness journey
While a micro workout may not have the same results as a seven-day training regime, it can help keep you interested in exercising more, as it’s an achievable goal you can accomplish every day. Plus, it’s much better for your body when you have a little exercise every day – no matter how much¹ – compared to doing nothing.
Once you start putting those five or 10-minute blocks into your day, you’ll feel more and more motivated, which makes it so much easier to implement exercise into your week.
Let’s use a staircase as an analogy, with our goal to reach the top (our peak fitness goal). If we’re starting from the bottom, a micro workout is a little step up – not too much, not too little, but just right for you. Lots of people fall into a common trap of exercising too much too fast; they either burn out, lose interest, or set unrealistic goals of themselves. Sure, they can leap up a few stairs, but more often than not, they don’t last very long, and they simply walk back down.
Everyone’s on their own fitness journey, and will have their own fitness goals. Even if you’re sticking with a slower pace, you can still get the benefits on the way. Instead of thinking about unrealistic and unachievable goals, think about how every little bit of exercise you do helps contribute to your health overall.
All or Something
With a little bit of elbow grease, a micro workout can have huge effects on your overall health – it's also an easy way to earn yourself up to 100 AIA Vitality Points that count toward your weekly Active Benefit.
All: Incorporate a micro workout into your exercise routine. (Try Anabelle’s recommended micro workout below!)
Something: Complete a stretching or yoga session today.
Our physical health plays a huge part in our holistic wellbeing. Even if the covers are calling, any effort you make still counts towards a healthier you. Remember, All or Something!
Anabelle smith’s personal micro workout
Here's what I usually do for training: it’s a ‘diver’s micro workout’. Keep in mind that this is just an example. Feel free to tailor this workout to your own liking – add or remove exercises, sets and repetitions as needed.
Anabelle smith’s micro workout:
10 pushups
20 second handstand hold against a wall (or a plank)
10 tricep dips
30 second dish hold (also known as a banana hold)
20 crunches
20 pike ups
10 squats
10 lunges (each leg)
10 jump squats
After I finish this set, I usually have a break for about 30 seconds to a minute, and I’d repeat this circuit three to five times. By the end of the workout, your heart rate should be pumping, and your muscles should feel fatigued.
Remember, every occasion that involves you getting active still counts. Whether you’re doing calf raises under your desk, walking the dog or chasing after your kids, these all count as physical activity and shouldn’t be discounted.
Workouts don’t have to be glamorous or overly structured. They exist to get your blood pumping and your muscles activated – even the smallest actions you take can go a long way.
Footnotes
Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstance
Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
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AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.
offers ways to improve it and motivates you with rewards along the way.
