Incorporating Fitness into Your Daily Life with Micro Workouts

What does fitness mean to you? Every individual this question is asked to, will probably give a different answer. While one person may define fitness as the ability to run regularly, another might see it as simply being able to play with their grandchildren without fatigue and risk of injury. If we were to look at the common ground, it is about nurturing a body that can support and sustain us through our life. It is about the quality of life.

Photo by John Arano on Unsplash

In this blog, we'll talk about the different components of fitness, small changes to help incorporate these in your life and finally micro workouts. Before we go any further, please know that everything you read here is based on my own experiences and research. It's not professional medical advice. If you're thinking of making any changes in your lifestyle, please consult a healthcare professional first. I'm not responsible for any outcomes from using this info — just sharing what I've learned :).

Components of Fitness

Fitness encompasses several different components, each important for overall health and well-being. Integrating these components into your life not only enhances your ability to perform daily tasks with ease but also contributes to long-term health, mobility, and quality of life.

Cardiovascular Endurance: This aspect of fitness refers to the ability of your heart, lungs, and blood vessels to efficiently deliver oxygen to your body during sustained physical activity. It makes everyday activities like climbing stairs, brisk walking to the bus stop, or enjoying a dance class less taxing and more enjoyable. Use your commute to increase heart rate by parking further away, getting off the bus a stop early, or cycling to work. If you work from home, a quick jog or jump rope session during breaks can boost your endurance.
Muscular Strength: Muscular strength is the amount of force a muscle can produce with a single maximal effort. It allows you to perform daily tasks more easily, such as lifting groceries, moving furniture, or carrying children. Stronger muscles not only help in accomplishing daily chores with ease but also protect your joints from injuries, making physical activities less daunting. Invest in resistance bands or dumbbells for home use and do short, intense sessions of strength training in the morning or evening. Alternatively, use bodyweight exercises like push-ups or squats during short breaks throughout the day.
Muscular Endurance: Muscular endurance is the ability of a muscle to continue to perform without fatigue. It helps you to engage in activities like gardening, cycling, or playing sports for longer without fatigue. Integrate activities like walking during phone calls or using a standing desk to engage muscle groups for longer periods. Extended yard work or playing active games with kids are also practical ways to build endurance.
Flexibility: Flexibility is the range of motion available at a joint. It's important for overall body movement and injury prevention. It helps you perform tasks such as reaching for high shelves, bending to tie your shoes, or looking back over your shoulder with ease. Maintaining flexibility reduces the risk of injuries and helps in keeping your movements fluid and pain-free. Incorporate stretching into your morning routine, or use break times to do a quick yoga session. Even at your desk, you can perform stretches that help maintain and increase your range of motion.
Body Composition: This refers to the ratio of body fat to lean body mass, including muscles, bones, and organs. Maintaining a healthy body composition is often associated with reducing the risk of chronic diseases, such as heart disease and diabetes, and it is typically managed through diet and exercise. Managing a healthy body composition by maintaining a lower fat percentage and higher lean muscle mass is crucial for metabolic health, which influences your energy levels and reduces the risk of chronic diseases. A healthy body composition makes physical activities easier and boosts your overall health. Focus on dietary choices as much as physical activity. Preparing healthy meals and monitoring caloric intake can greatly affect your body composition, complementing your physical activity regimen.
Balance: Balance is the ability to maintain the body's position, whether moving or stationary. Good balance is essential for everyday safety, helping you stand or walk on uneven surfaces, navigate icy sidewalks in winter, or maintain stability in crowded places. Improving balance as you age can prevent falls and contribute to a confident, active lifestyle. Practice exercises like standing on one foot while brushing your teeth or cooking. Tai chi or simple balance exercises can be done almost anywhere and only take a few minutes.
Coordination: Coordination is the ability to use different parts of the body together smoothly and efficiently, whether it's catching a tossed set of keys, using kitchen utensils adeptly, or driving. Engage in activities that require hand-eye coordination, like juggling during a break or playing catch with your pet or children. These can be fun and effective ways to enhance coordination.
Agility: Agility is the ability to move quickly and change direction with ease. It's useful in daily activities, like sidestepping puddles, moving swiftly around obstacles, or playing fast-paced games with kids. Incorporate agility drills into your routine by setting up a small agility course in your backyard or even in a nearby park. Short sessions involving ladder drills or cone drills can be highly effective.
Speed: Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw. It is crucial for quick reactions during daily activities, whether sprinting to meet a bus, responding quickly to prevent a spill, or catching someone before they fall. Include short bursts of speed during your daily jog or walk. For example, add several 30-second sprints into your regular running or walking route to improve your speed.
Power: Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movements. Jumping over a large puddle, starting a lawnmower, or engaging in recreational sports, all require quick, powerful movements. Developing power can make you more effective in activities that require a sudden burst of energy. Perform plyometric exercises such as jump squats or box jumps at home. These activities require little time but significantly contribute to building explosive power.

Micro Workouts

If your lifestyle allows, make fitness a priority in your life and block dedicated time to workout. In case you cannot do that, try incorporating micro-workouts in your daily life. These are short, focused bursts of activity that can be as brief as a few minutes and done at any time throughout the day, making them incredibly feasible for busy lifestyles.

Incorporating micro workouts into your daily life can be surprisingly simple. Consider brisk walking for 10 minutes after lunch, doing several sets of stairs at work, or even engaging in strength-building exercises like squats or push-ups during breaks. These small activities add up to significant health benefits over time.

To get you started, here are three micro workout examples that focus on strength, flexibility, and cardiovascular health:

Strength: Perform two sets of 10 chair squats, two sets of wall push-ups, and a plank for as long as comfortable. If you're advanced in your fitness journey, replace these with air squats, pushups, etc.
Flexibility: Spend 5 minutes doing stretches, including arm reaches, leg swings, and gentle spinal twists.
Cardiovascular: Do a quick 10-minute walk at a brisk pace, or if at home, 10 minutes of stepping up and down on a sturdy box or step.

Importance of strength training as you age

Strength training becomes increasingly important as we age, offering numerous benefits that can greatly improve quality of life in later years. It helps in:

maintaining muscle mass
increasing bone density
enhancing mobility and balance
managing chronic conditions
boosting mental health
improving functional independence
longevity and quality of life

Psychological Benefits of Working Out

Working out not only helps you stay physically fit but it's great for your mental health as well. Here're some benefits.

Improves Mood: It triggers the release of endorphins, often known as 'feel-good' hormones, which can create feelings of happiness and euphoria.
Reduces Stress: Exercising also stimulates the production of norepinephrine, a chemical that can moderate the brain's response to stress.
Enhances Self-Esteem and Confidence: Regular exercise contributes to a positive body image and can improve self-esteem.
Promotes Better Sleep: Physical activity can help you fall asleep faster and deepen your sleep.
Improves Cognitive Function: Regular physical activity, especially as you age, helps boost cognitive function. It increases heart rate, which promotes the flow of blood and oxygen to the brain. It also encourages the production of hormones which enhance the growth of brain cells. Exercise has been linked to the prevention of cognitive decline and reduced risk of neurodegenerative disorders like Alzheimer’s disease.
Mitigates Anxiety and Depression: Regular exercise seems to encourage the brain to rewire itself in positive ways, helping to calm anxiety and alleviate depression.
Increases Creativity and Mental Energy: A heart-pumping gym session can boost creativity for up to two hours afterwards.
Fosters Resilience: Regular physical activity helps build resilience and can help individuals better cope with challenges by making them less susceptible to the physical effects of stress.

My (garage) gym setup and routine

I am very fortunate to have been able to perform strength training from the last 5-6 years. Strength training has helped me immensely in not only feeling great physically but mentally as well. I love simple workouts and follow 3 week cycles, performing compound movements every day like squat, bench press, deadlift and overhead press along with focussed movements for other muscles. Weight training has helped me stay lean and strong over the past few years. On days when I'm not able to perform a full workout, I do micro workouts. Depending on the day, I do one or more of the following (sometimes spread throughout the day):

100 push-ups
100 squats
100 lunges
50 pull-ups
1 mile (or more depending on time) brisk walk

I journal my workouts on Instagram as it helps me stay accountable and motivated. It also inspires others to start their fitness journey. I highly recommend journaling your workouts, whether on social media or in a personal diary. It's a great way to track your progress and stay motivated.

I have a small home gym setup that I've built over the years. Here are some of my favorite pieces of equipment that I use regularly:

Adjustable dumbbells. I've had these for 6 years and what I love about them is that I can use them for a variety of exercises. If you're starting out, I highly recommend investing in a pair and incorporating full body workouts. Look for a trainer to help you get started.
Squat Rack. I use it for squats, bench press, and pull-ups. My garage gym has a different one but this is a good option.
Adjustable Bench. I use it for bench press, shoulder press, and other exercises.
Olympic barbell and plates. I use them for deadlifts, squats, and bench press.
Trapbar/Hexbar. I use it for farmer carries, deadlifts and shrugs.
Kettlebells. I added them recently and they have been a great addition to my workouts, especially for HIIT.

Incorporating fitness into your daily life is about making small, manageable adjustments that add up to significant benefits. Whether it's choosing to take the stairs instead of the elevator, stretching during a break at work, or integrating micro workouts into your schedule, each step you take is a building block towards a healthier, more active lifestyle. Start small, stay consistent, and watch as these bits of effort enhance your overall well-being, boosting not just your physical health but also your mental and emotional resilience. Please share your fitness journey and learnings with me. I'd love to hear from you!