I’m reluctant to commit to an ongoing fitness plan, especially one that meets US recommended guidelines.
According to the Centers for Disease Control and Prevention, you should get 150 minutes of moderate physical activity per week. For example, he does 30 minutes of exercise for 5 days. And walking, especially brisk walking, can meet this criterion. Additionally, according to the guidance, he should do strength training two days a week.
One short bout of exercise (in this case, a 10-minute walk) is not enough to meet these moderate-intensity physical activity recommendations, but three 10-minute walks a day will meet your goals. It can be achieved. And if you can’t do that, you can start with even shorter walks and still support a healthy lifestyle.
Samantha Smith, M.D., Sports Medicine Physician at Yale University School of Medicine, said: Her sedentary lifestyle increases her risk of cardiovascular disease, such as stroke and heart attack, and is a risk factor for other medical conditions, she said.
Going from 0 minutes to 150 minutes of exercise each week is a pretty big leap. So if you need to start small, that’s fine. Experts say short periods of exercise are still beneficial. Even a short 10 minute walk for him during the day will be good for his mental and physical health. Method is as follows.
Better circulation.
“When you stand or sit, blood can pool in your legs,” Smith said. But when you walk, “it contracts your muscles, which improves circulation in your body.”
According to Smith, good circulation is important for many things. It supports tissue health, removes waste products from the body, and reduces the risk of blood clots.
you will feel more energetic.
“Just getting up and moving…you feel more energy because your entire body is energized. [getting up] From your chair, couch or bed at work,” says Jamie Shapiro, professor and co-director of the Sports and Performance Psychology Program at the University of Denver. So that 10 minute walk will cheer you up in no time.
According to Shapiro, when you stand up to walk, your blood starts to flow and your energy levels rise. “You feel more revitalized,” she said.
Shapiro adds that she likes to call these short exercises “micro-breaks,” and while many people may not have a lot of free time during the week, they can probably squeeze in a few micro-breaks. This will benefit your energy levels and also help reduce burnout a bit, she said.
Heart rate goes up.
According to Smith, your heart rate goes up as soon as you start walking. This is a perk for several reasons.
“Increasing cardiac output during exercise helps strengthen the heart muscle and improve fitness,” she said. and “helps prevent the progression of diseases like osteoarthritis,” he added.
“So there’s actually this tremendous impact of relatively short exercise,” Smith said.
A walk also boosts your confidence.
Another benefit of walking, Shapiro says: [their] physical activity level. “
If you’re nervous about joining a larger walking program, you can start with 10-minute walks a few times a day to show that you can handle it.
Shapiro added that seeing the physical and mental health benefits of a 10-minute walk might help you cope with longer walks during the day.
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It builds your endurance.
If you stick to a consistent 10-minute regimen, you can walk longer without feeling fatigued, Smith said.
This helps with many things, like being able to walk around the city you’re visiting and feeling less stuffy when running errands in a hurry.
You will be able to concentrate better.
According to Shapiro, a walk can also improve concentration, which isBe more productive at school, at work, anywhere. “
According to Psychology Today, walking improves circulation, so it also increases blood flow to your brain.
And you will notice that your mood is uplifted.
There’s a reason people feel the urge to take a walk during a heated argument or after a stressful meeting, according to Marta Stojanovic, a postdoctoral fellow in the Department of Psychology and Brain Sciences at the University of Washington. Louis.
She noted that while some of the benefits of walking only apply to long exercise programs, 10 minutes of walking has been shown to have an immediate positive effect on mood.
Finding a walking method that works for you is important.
You don’t have to follow any set rules when taking a 10-minute walk. Instead, you can find something that fits your lifestyle, Shapiro said.
“MeIf the gym doesn’t work, is there a park nearby? Can you even walk around the building? she asked.
Activities like shopping at Costco or the local grocery store can count as walks, Shapiro added. (above) I suggested proving to myself that I could walk.
Consult your doctor if you have any chronic health conditions.
“There are certain people who may have medical conditions that need to be discussed with their doctor before starting an exercise program,” Smith said. If you have a chronic medical condition…consult your doctor before starting anything new.”
Additionally, if you feel you’ve injured yourself while working out, you should see a doctor to analyze what’s going on and get “very personalized suggestions on how to reach your goals.”
“One of my mentors always pointed out [that] In the long term, controlling symptoms by reducing physical activity alone is never a good idea.
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