Physical inactivity and a sedentary lifestyle are causing a serious health crisis, as drastic as those caused by smoking or other bad habits. Whether you are a working professional, a busy parent or a student who struggles to find time, it is essential to engage in a regular exercise routine to lead an active and productive life along with maintaining good health. Of course, with hectic schedules and endless to-do lists, it can be tough to squeeze in a full workout session. For busy people, exercises can be easily incorporated into a hectic day, providing a quick and effective workaround. Regardless of the time you can spare, be it 10, 20 or 30 minutes, these exercises will keep you active, boost your energy levels and enhance your overall health.
1. Stepper exercises
Stepper workouts comprise stepping up and down, lunges and other movements that elevate the heart rate and enhance cardiovascular endurance. They are done using a raised platform or stepper whose height can be altered according to the user’s fitness level.
“Stepper workouts do not take up much room,” says Amal C Bose, fitness trainer and assistant professor of physical education, Sree Sankara College, Thiruvananthapuram, Kerala. “Even if you do not have a stepper at home or office, you can still practice stepper workouts by using the stairs. The intensity can be increased progressively by increasing the training load. Besides enhancing cardiovascular health as well as increasing balance and coordination, stepper workouts are a great way to strengthen the muscles in the legs, particularly the quadriceps, hamstrings, glutes and calves.”
2. Free squats
Free squats are a quick and efficient exercise that can be performed anywhere and does not require any equipment or prop, making them suitable for busy people to incorporate into their exercise routine.
“Free squats target the leg muscles, such as the quadriceps, hamstrings and glutes to increase your overall agility and mobility. They also train the core muscles such as the lower back and abdominals, making them a wonderful choice for a quick workout,” says Bose.
3. Mobility routine
Prolonged sitting can cause many health issues, which has become a pandemic of sorts among the working population, says Thashwin Thimmaiah, a fitness trainer from Kodagu, Karnataka.
“Prolonged sitting in front of the computer progressively leads to different aches and pains, which typically begin with back pain,” adds Thimmaiah. “The mobility routine will take a limited time of your day. While it won’t show results like muscle gain or weight loss, it will make you pain-free.”
A mobility routine refers to a series of exercises intended to improve flexibility, range of motion and joint mobility. Dynamic stretches, foam rolling and focused workouts for specific body parts (like the hips, shoulders and spine) are usually included in the routine. One’s posture and alignment can be improved by increasing mobility, which lowers the risk of experiencing pain and discomfort due to bad posture.
4. Planks
Planks, which enhance core strength, posture and stability, are done in a prone position, supporting the body solely on the forearms and toes.
“Initially, it might only be feasible to hold a plank position for 10 seconds, but it gets easier with practice,” says Bose. “Doing planks for at least two to three minutes in the short-time workout routine can target your core muscles and help you build a strong and stable core, which is necessary for good posture and avoiding back issues.”
Planks can be performed anywhere, and since movement is not involved, there is no risk of repetitive stress injuries which people face while doing other core exercises.
5. Wall push-ups
“Wall push-ups are a great exercise for beginners who are unable to perform standard push-ups. They are a handy workout as they can be performed anywhere without any equipment,” says Bose.
Wall push-ups target the chest, shoulder and triceps muscles, strengthening the chest and arms by pushing against the wall instead of the floor. By strengthening the upper back muscles and reversing slouching, wall push-ups also aid in improving posture.
Regularity matters, not duration
Though it is a common belief that working out for an extended period has greater benefits, regularity also counts in the long run.
“If you compare working out for an hour every day for three months to working out for 15 minutes every day for a year, the yearlong workout will be more valuable,” says Thimmaiah. “Generally, people start with a workout and go crazy, doing it for an hour or more and then stopping in the middle. Instead, the right way to approach this is to build a habit, as long-term habits and practices have more impact than short-term ones.”
