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Benefits of Daily Exercise


Article by Pooja Oberai

Photography by Pooja Oberai

How can 10-15 minutes of daily exercise bring change in your life?

Most of us get up in the morning with a stress, we have a list of tasks in our minds that needs to be completed. We really forget about ourselves. But we need to take it light and spend some time on ourselves for our body's better growth and development. Lets see how can 10-15 minutes of daily exercise help you in bringing change in your life...

Daily exercises:

Boost Your Mood + Brainpower. ... 

Protect Your Joints. ...

Build Strength. ...

 Lower Blood Pressure. ...

 Manage Your Weight. ...

 Reduce Stress. ...

 Sleep Better at Night.

The Benefits of a 10 Minute Exercise 

There’s no longer a need to become stressed over a long grueling and intense workout to trim your waistline, improve your health, or burn calories. Instead, improve all of the following with short burst workouts.

1. Boost Your Mood + Brainpower

A study in Neuropsychologia shows how a 10-minute moderate-to-vigorous intensity workout provides an increase in attention and task-specific related activity that stays with you for a short time afterward.

Getting moving is more of a struggle in the mind than the body. Our brains are powerful in that it can give us a million reasons why we should do it later. However, once you get moving, the number of endorphins released provide an increase in energy, motivation, and reduce feelings of depression and fatigue.

2. Protect Your Joints

After tracking nearly 4,000 women in their 70s for three years, researchers found that those who reported having arthritis pain needed only 75 minutes a week of moderate exercise like brisk walking to reduce the frequency of symptoms by nearly 30 percent. That’s amazing!

So a 10-15 minute walk in your neighborhood, around town, with the kids, with your pet/s, or a loved one every day will keep some pain away. Yoga is another form of movement that has been shown to strengthen bones, joints and improve mobility. 

3. Build Strength

One of the prime benefits of short burst workouts is it reduces muscle fatigue by allowing you to target different muscles of the body each time. Work on strengthening the core one day, glutes another, and legs or arms the day after that. 

A study showed participants who did 10 minutes of lifting three times per week gained as much strength as those doing a three-set routine of 30 minutes. Controlled movements still get your heart rate up enough to add significant improvement to your overall health and muscle strength.

4. Lower Blood Pressure

Breaking up your workout into several sessions a day can prove to be more beneficial to lowering blood pressure than one long one. A study found 10-minute intervals of training a day was more effective in preventing future blood pressure spikes and improving cardio-respiratory function than one 30-minute workout. 

Blood pressure is lowered through exercise by reducing blood vessel stiffness so blood can flow more easily. The effects are most noticeable during and following a workout. 

5. Manage Your Weight

If you enjoy running, studies show just 40 minutes of jogging a week is enough to make a significant difference in your goals of managing weight. If you prefer HIIT or interval workouts, this study shows how 10 minutes of daily exercise not only assists in losing weight but helps to maintain a healthy BMI.

6. Reduce Stress

We have what you may have heard of as the fight-or-flight response. It’s our emotional trigger to either address or flee (and maybe address later) from a stressful situation or day-to-day tasks that can induce overwhelm. Exercise has been proven to reduce the amount of stress held within our bodies, reduce mental overload, and prevent certain ailments later on.

7. Sleep Better at Night

This study analyzed sleep patterns and behaviors of 3081 adults ranging from the ages of 18-85 for seven days. Those who performed the minimum required amount of physical activity for their age group showed a 95% decrease of feeling sleepy during the day compared to those who did not exercise. 

Ideas for getting in a 10 minute exercise each day

There’s no need to stress yourself out with intense long workouts. It’s much more manageable to do short burst workouts during or throughout the day, especially if you are busy. Let’s be honest, 10 minutes is much more doable than 30 minutes!

Look at your weekly schedule and consider where you might be able to squeeze in those 10 minutes of self-care. Here are just a few ideas that can get you started:

Take care of your body and your body will take care of you and your mind. 

Just be sure to check with your doctor to make sure there are no factors limiting your ability to workout weekly and improve your overall health. If there is no gym no problem, simple exercises at home is enough. 

You don’t need a gym membership to begin working out. With today’s technology, there are hundreds of online streaming services available that provide a 10 minute exercise, such as YouTube, as well as phone apps we can use to find and follow. In addition to daily exercise yoga, meditation and deep breathing also helps..

I will be posting on some easy exercises that you can do at home in my next article soon......stay tuned!!!!!

Daily Exercises Can bring a lot of change in your life!!!!
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