Micro Exercises for Seniors

There are plenty of excuses you can give for not spending enough time working out or hitting the gym. I’ve pretty much mastered them all.  From bad weather to a lack of willpower, many factors can keep you from getting the exercise you need

The most significant reason people do not exercise as often as they should is their lack of time

The most significant reason people do not exercise as often as they should is their lack of time.

The good news is that you don’t necessarily need a full hour of exercise to see positive results when you're busy. Ultimately, any activity can make a difference to your health.

What Are Micro-Exercises?

Created for people who barely have time between tasks, micro-exercises are short exercise routines you can use to get extra movement into your day. Some people start simply by making the most of their daily activities.

For instance, if you’re sitting behind your desk answering emails, you don’t necessarily need just to sit there. You can respond to emails with your voice dictation software or smartphone and do some squats while finishing your job. You can do some calf raises if you’re standing behind a counter serving customers.

When you’re washing dishes at home or brushing your teeth, you can grip the edge of the counter and do some essential countertop push-ups. Even deciding to run up the stairs rather than just walking can help

When You Have No Time

If you struggle to find time in your schedule, find ways to fit exercise into your daily routine. Do some jumping jacks while on the phone, or chase your dog or child around the house for extra cardio. You can fit in exercise just by doing what you normally do with a little extra movement.

When using the vacuum cleaner, dance or add extra movements to work more of your muscles. You can even put a pair of weights on your legs or arms to add a little pressure on your strengths.

If you can grab four or five minutes out of your day, look for ways to do high-intensity training. For instance, you could start by doing some stair runs, followed by squats, quick push-ups, and a 1-minute plank.

In just five minutes, you do a workout that will have you sweating.

If you want to focus on a single exercise, consider jumping jacks. Jumping jacks are an overlooked exercise that allows you to work out much of your body. Combine ten jumping jacks with 15 squats and ten plank shoulder taps if you have time.

A plank shoulder tap involves getting into the plank position with your shoulders over your wrists and your hips, torso, and heels in line. Tap your right shoulder with your left hand and vice versa ten times while keeping your hips still.

3 Micro Exercises To Try

If you struggle to find time in your schedule, find ways to fit exercise into your daily routine. Do some jumping jacks while on the phone, or chase your dog or child around the house for extra cardio. You can fit in exercise just by doing what you normally do with a little extra movement.

When using the vacuum cleaner, dance or add extra movements to work more of your muscles. You can even put a pair of weights on your legs or arms to add a little pressure on your strengths.

If you can grab four or five minutes out of your day, look for ways to do high-intensity training. For instance, you could start by doing some stair runs, followed by squats, quick push-ups, and a 1-minute plank.

In just five minutes, you do a workout that will have you sweating.

f you want to focus on a single exercise, consider jumping jacks. Jumping jacks are an overlooked exercise that allows you to work out much of your body. Combine ten jumping jacks with 15 squats and ten plank shoulder taps if you have time.

A plank shoulder tap involves getting into the plank position with your shoulders over your wrists and your hips, torso, and heels in line. Tap your right shoulder with your left hand and vice versa ten times while keeping your hips still.

3 Micro Exercises To Try

If you’re considering trying micro-exercises, there are plenty of ways to get started. Here are some excellent options to consider:

● Stair walk: Find a set of stairs with at least ten steps and walk up and down them. Every time you walk up and down, pick up the pace slightly, making sure you get to a relatively high speed by the end of the routine. You can also add exercises like lunges to the end of each run if you feel confident enough.

● 4-minute workout: Start with squats for 40 seconds, then rest for 20 seconds, followed by mountain climbers for 40 seconds. Rest for 20 seconds, do push-ups for 40 seconds, then rest again. Try at least two rounds.

● Quick run: Jog for around 60 seconds, then break into a mid-intensity run for 15 seconds, followed by another light jog. Upgrade to a full-intensity run for 15 seconds, then go back into a light jog. Alternating between intensity levels can improve your workout.

Hopefully, the above suggestions will help you exercise daily, boost your activity, and increase your mood and health.

Please share your thoughts and any response you may have in the form below.

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