With busy schedules and countless workloads, it’s hard to find time to exercise. You are not alone! However, incorporating short bursts of physical activity into your workday can significantly benefit your health and well-being. We’d love to share 5 easy ways to help you start with.
Before we dive into more details, you might wonder why short workouts are so beneficial, especially for those with jam-packed days. Many people believe that to see workout results, you need to spend hours at the gym or engage in intense, long-time workout sessions. Nevertheless, research has shown that short-time exercise can be just as effective - if not more so - than longer workouts, particularly when it comes to improving overall health and fitness. For instance, you can squeeze in a quick 10-minute session during your lunch break or between meetings, which makes the workout much easier to stick to. Plus, you’ll boost your metabolism and get more dopamine released, more calories burned even after you've finished exercising, reducing your anxiety and tension from work.
Now that we know why short-time workouts are so significant, let's explore five easy ways to incorporate short-time exercise into your busy workday. These tips are designed to be adaptable and effective, helping you achieve your home fitness goals without sacrificing precious time.
Tip 1: Set Small, Achievable Goals
First and foremost, it is crucial to set a small yet achievable workout goal that can be easily integrated into your schedule. This will help you build momentum and confidence without feeling overwhelmed. You can start with simple exercise goals, such as walking for 15 minutes during your lunch break. As you progress, you can gradually increase the intensity and duration of your workouts. The key is to start small and build up slowly.
Tip 2: Utilize Time Efficiently
If you are a busy officer or work from home, finding large chunks of time for exercise seems impossible. The good news is you don't need hours at the gym now, instead, you can start your day with a 30-45-minute home workout. This could be a quick bodyweight exercise, a short session on your mini MERACH Dual Function Stepper, or a quick jogging on the MERACH T19 Walking Treadmill. Not only does it kickstart your day with energy, but it also ensures you complete your daily workout before the day gets busy.
If you’re a busy mom, aim for 30 minutes of activity, five days per week to keep yourself active. And here's the game-changer: these 30 minutes don't have to be consecutive - you can break them up into smaller segments throughout your day. This approach allows you to fit exercise into the nooks and crannies of your day.
TIP 3: Get Creative and Enjoy It
Finding one exercise you enjoy is vital to make it a healthy habit. Whether it’s jogging, cycling, rowing, stepping, or team sports, choose the one you’ll do consistently. If you are a new beginner to fitness and have no ideas yet, try to be creative and experiment with different activities to find what you enjoy.
Our mini MERACH Dual Function Stepper can be your first and excellent addition to any fitness routine! With the portable and compact design, you’ll easily target all your leg muscles via a simple lever, effortlessly switching between up-and-down and twisting stepping. More surprisingly, it is whisper-quiet that you are free to work silently without leaving the comfort of your home.
If you’re a small business owner, like our community member, Yuliia, you might be in great need of our MERACH T19 Walking Treadmill. She uses the treadmill 30 minutes a day while taking Zoom calls, saying it is a great exercise to stay active and relieve stress. And she’s seen a significant improvement in her energy levels, which is exactly what she wants when starting this cozy workout.
Tip 4: Make it Social
Sharing or exercising with friends or joining group classes makes your workout much funnier and more sustainable, such as the MERACH x BBJ spin bike Facebook group. All of them shared their spinning experience, celebrated their success when reaching their workout milestones, feeling happier and healthier in the workout community.
Social interaction makes your exercise more enjoyable, turning it from a chore into a social event you look forward to. Plus, working out with your workout buddies can also push you to try harder and keep going when you might otherwise give up.
Tip 5: Track Your Progress
In our journey towards incorporating exercise into our busy lives, tracking workout progress plays a crucial role. It’s not just about knowing how far you've come; it's about staying motivated, understanding what works for you, and continually adapting your routine for better results. Hence, MERACH, your great helper on fitness, brings some effective ways to track your progress, especially for those with busy schedules.
● Using Fitness Apps: Modern fitness apps like the MERACH app are game-changers for tracking progress. They can log your workout time, monitor your heart rate (if connected to a compatible device), and even set personalized goals. The MERACH app, in particular, is designed to work seamlessly with MERACH equipment like the MERACH T19 Walking Treadmill, providing detailed insights after your sessions.
● Wearable Fitness Trackers: Devices like smartwatches or fitness bands can automatically track your steps, heart rate, and sleep patterns. They're useful for busy people who require minimal effort to check their workouts.
● Regular Measurements: While not the only indicator of progress, taking body measurements or weighing yourself (if that aligns with your goals) can provide concrete data on your fitness journey.
● Taking Progress Photos: Taking photos at regular intervals can visually showcase changes that might not be apparent day-to-day.
● Journaling: Keep a workout journal where you note not just what exercises you did, but how you felt during and after. This can help you track improvements in energy levels and mood.
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