Physical activity is important for a person’s overall health.  It aids in weight loss or weight management, improves heart health, controls blood sugar levels, and reduces the risk of depression.  Current exercise guidelines recommend 150 minutes of moderate intensity exercise per week for adults; however, many people find it difficult to incorporate a workout routine into their busy schedules while trying to balance work, family and daily activities.  Research has shown that doing several 10-minute workouts of high intensity throughout the day can have similar health benefits and be as effective as 
one 30- to 45-minute exercise session.

Micro-workouts are brief periods of exercise that last 10 minutes or less that focus on cardiovascular exercise or weight lifting.  Short bursts of intense physical activity increase a person’s cardiorespiratory fitness, which can help lower the risk of heart disease and type 2 diabetes.  An example of a 10-minute workout includes performing exercises such as jumping jacks, wall sits, push-ups, burpees and crunches for 30 seconds each with a 10-second rest between each move.  Micro-workouts are beneficial for sedentary individuals because the short nature of the exercise helps to break up periods of inactivity throughout the day and are easy to incorporate into a busy schedule.  Accomplishing a 10-minute workout helps with motivation, increases self-confidence and makes it easier for people to establish a consistent workout routine.

Most micro-workouts do not require specialized equipment to complete and can be done at home.  Using items such as a chair, a wall and a person’s own body weight allows for a total body exercise that can develop strength and improve cardiac health.  Individuals who are beginning a new exercise routine or have a chronic health condition, such as heart disease, diabetes or high blood pressure, should consult with their physician to determine if this type of exercise is best for them.