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Short workouts can be beneficial — but keep these exercise tips in mind

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Short workouts can be beneficial — but keep these exercise tips in mind

The U.S. Department of Health and Human Services recommends getting 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, plus two days of strength training. How you break that up depends on your personal preferences: While some people love a long run or a sweaty hourlong boot camp class, others prefer their sweat sessions to be short and sweet — and the data says that these micro-workouts are all the rage right now. According to fitness app Strava’s annual Year in Sport report, more than 20% of all activity tracked by users was under 20 minutes long.

It’s not surprising that shorter workouts are popular. The rise in at-home workouts — sparked by the COVID-19 pandemic — meant more people were sneaking in a fitness break between work meetings and tasks. Online exercise classes reflect this: pandemic-favorite Peloton, Cacti Wellness and the Sculpt Society, for example, all offer short workout videos as options.

Fitness experts — and science — say there are plenty of reasons to love short workouts. Here’s why.

Short workouts break up your sedentary time

There’s substantial research that says the more movement you do in your day, the better. This is especially true when that movement replaces the time you would have otherwise spent sitting down.

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Too much sedentary time is linked with a slew of health risks, including heart disease and diabetes. Experts say breaking up this time with movement (not just standing, which comes with its own health issues, including blood pressure problems) is crucial to one’s well-being.

Short workouts are one way to combat this sedentary time, as they’re easier to squeeze into your day. Consider “exercise snacks,” for example. These short bouts of exercise help break up the time when you’re not moving, can easily be incorporated into your regular routine. That may look like getting your heart pumping by climbing a few extra flights of stairs to your office, taking a 10-minute walk around the block after lunch or even doing some push-ups or squats while watching TV.

Short workouts can keep you consistent

Consistency is key when it comes to receiving the health benefits of working out. Regular exercise is linked to positive health outcomes including stronger bones, better cardiovascular health, improved mental health and increased brain function, immunity and sleep.

Keeping up with exercise involves finding a routine that works for you and your schedule. If you force yourself into a routine that doesn’t align with your priorities — like booking a lengthy barre class that takes up your entire lunch break — you may find yourself bailing more often than not, says personal trainer and fit pregnancy coach Kim Perry. She notes that for many people (including busy parents), it “feels daunting to set up an hour’s worth of time to work out.”

Pilates instructor Lesley Logan tells Yahoo Life that many people find shorter sessions more “approachable” overall, which allows them to “integrate fitness into their busy lives more seamlessly.” In today’s fast-paced world, she explains, “shorter workouts can fit into tight schedules, reducing the stress often associated with finding time to exercise.” And any exercise is better than none at all.

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Short workouts may mean more intense exercise

Studies have shown that vigorous exercise may be especially beneficial for our health, particularly for people who sit for long periods of time. The good news for short-workout fans? The shorter the workout, the more energy you have to really go all in — and research says that the health benefits of going harder in less time is just as good as doing a lower-intensity workout for longer.

“HIIT, or high-intensity interval training, is one of the most effective workouts to do in short bursts, while also seeing strong results,” fitness instructor and Passion Fit founder Reena Vokoun tells Yahoo Life. That’s because HIIT (like doing mountain climbers or burpees for 30 seconds, followed by a short rest) causes your heart rate to go up quickly and come down for recovery, before it goes “right back up and comes right back down again.” It’s also a workout that “will help with your strength, energy, endurance and stamina,” Vokoun adds.

While a five-minute walk on a treadmill is beneficial because any movement is better than none, it’s less effective for quickly improving fitness or burning calories, notes Vokoun.

Are there any drawbacks to short workouts?

You can reach your fitness goals by sticking to shorter workouts — but you do need to do some planning. If you’re not making time for a full-body strength training session, for example, think about what you can achieve in a short time. Maybe that means doing squats one day, arms the next and so on, so that every muscle group gets attention.

Then there’s the risk of injury from more intense, short workouts. For one thing, people who focus on exercising quickly may rush through their workouts and risk injury by not taking the time to properly warm up or stretch afterward.

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Doing lots of short, intense workouts can also be hard on your body. When it comes to HIIT, experts say to aim for just two or three sessions per week and to recover for at least 48 hours between these workouts in order to avoid overuse and injury.

Lastly, it’s important to keep in mind that your short workouts do need to add up throughout the week; a couple of mini workouts won’t make much dent in your weekly exercise goals. Make sure that each week you’re still getting 150 minutes of moderate exercise or 75 minutes of vigorous exercise.

Fitness

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

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Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

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Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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