How much of your day do you need to spend doing exercises?
The answer to that is (like every answer in fitness) it depends.
It depends on what you're already doing. And it depends on what your aim is. And it depends if the other parts of your lifestyle are working towards that goal or away from it.
If you're mostly inactive, or work in a job that mostly involves sitting, then as little as 5 minutes a day could be all you need to boost your energy levels, improve your heart and lung health, and help you get started with being more active. Lets break it down a bit...
1 day has 24 hours or 1,440 minutes.
You probably sleep for about 8 hours or 480 minutes.
That leaves 960 minutes remaining.
You probably work for about 8 hours or 480 minutes.
That leaves 480 minutes in the remainder of your day.
5 minutes is 1% of that remainder. 5 minutes is also about the same time as it takes to boil a kettle of water to make tea or coffee. Lifehack! caffeine activates the reward centres in the brain, so having a cuppa after exercise is a REALLY effective way to make it easier to exercise regularly)
Keep it simple, and start with movements you’re already familiar with…
If you sit down and stand up, that’s an exercise called a “Squat”.
If you push open a door, that’s a front of body press, as in “Pressup/Pushup”.
If you pull closed a window, that’s a single arm “Row”
If you reach up to put something on a high shelf, that’s an “Overhead Press”
Congratulations, now you know the key exercises for a full body workout.
Would you like more energy?
Would you like clearer skin?
Do you want to feel great?
If so, spend 1% of your day doing 5 minutes of these key exercises, and within a few days you’ll start to feel the benefits.
This may seem so simple that it sounds too good to be true, but it's simple for a reason. Simple gets done. Pick a time (or situation) and anchor this mini workout to it, so that while you're making that morning coffee (or whatever your anchor is) you've got your mini workout done.
Here's an example of a simple 5 minute workout using only 2 exercises.
I talk about using an anchor to build a healthy habit in this post.
I hope you find this post useful. As a matter of interest, if I were to organise a little 5 minute challenge for February (28 days of 5 minute workouts) would you join me? Would you encourage a friend to join?
If you're unsure about joining a 5 minute exercise challenge, what can i do to help you say yes? I'll show and explain how to modify every exercise so you can make it more or less challenging as you need to.
Lets all grow together!
For me what made the difference 3 years ago was carbs, change my diet to low carbs, cut sugar and have bo problem to matain weight, i still do 7k three tines a week to release stress and keep my mind open
For weight loss, food habits are the key. For lifelong good health, good nutrition habits and regular exercise are both equally important.
I’m glad you found a way of eating that works for you, so many people struggle with that, and get lost looking for the ‘one weird trick’ that doesn’t actually exist.
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I certainly agree to this! It all boils down to keeping things simple at first until one has the consistently do it and incorporate them into their habits.
It's been my day 3 going back to my yoga practice after 2 months of hibernating due to the holidays and though I know I can do more I've started with my pracice just doing 30 minutes a day and hopefully move it up to 40 - 50 minutes of practice on the 3rd week. Fingers cross. 😄
Absolutely @indayclara keep things simple at first because simple gets done!
You’ll soon be back into full swing again with your yoga practice 👍
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Great post! I often think 5 minutes is not enough time for a decent workout. I already train a lot but need to fit a bit more core, functional and cross training in. 5 minutes is definitely worth while and helps. Like you say it is just a matter of finding a good anchor that works. For me it is after my morning run but before a shower and heading to work.
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It’s amazing what we can get done in 5 minutes when we really focus. For someone as active as you, it could be more practical to pick one thing that you’d like to focus on each day and spend the 5 minutes working on that area. That could be flexibility, working at a higher intensity than normal, breathing through the nose only, you name it.
And while it’s not much time, think how many bodyweight squats, press-ups, lunges, hip bridges and seated band rows you can do in 5 minutes if you work continuously at a 1-1 or 2-1 tempo. It adds up real quick!
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@consciouscat I'm not 100% sure if you wanted me to tag you in a post like this, but i think you'll probably like the idea of consistently focusing on self improvement for even a few minutes every day for period of time.
Thanks for tagging me, @thebalanceguy. Sorry, it took me so long to find my way back here! I think this is great motivation for people who really need help to get moving. And the way you break it down to make it simple and achievable it awesome :)
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Good advise here and the most important bit is forming the habit and then you can turn the 5 minutes into 20 minutes and your on the road to better physical and mental health.
I'm off to quite a good start for 2023 so far. I exercise for around 40 minutes in the morning Mon to Fri. I have cold showers in the morning (a great way to wake up, and good for circulation too). I am doing two or three days midweek of intermittant eating to give my gut a rest. So I eat breakfast at 11:30am, lunch at 2:30pm, dinner at 6pm (finished by 6:30pm) so all of my eating is done inside 7 hours, which gives my gut a 17 hour break a few times a week. This has inspired me to make a post about it for the Bee a better you community - thanks for that.
Exactly. Once you’ve built the habit of exercising daily, it’s easy to add a couple of minutes each week until it’s the length of time wanted.
Sounds like you have a nice healthy routine going on there yourself! The IF is a good option for improving many markers of health, and cold exposure is great for building stress coping mechanisms.
Nice job!
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Hi, this is a very convincing article. I often get started by doing too much but 5 minutes a day is a great way to start and build a habit. I like your suggestion about having coffee after the workout as a reward. I think that might work for me. Thank you for this article.