Are you having trouble finding time to exercise? Sports activities have many physical and mental benefits. Especially in a busy and stress-prone urban life, exercise can be the best means to maintain endurance and a healthy mind. Regular exercise can help you stay healthy and productive even if it is done in a short time.

 

Exercising for even only 10 minutes can be very beneficial, wonder why?

 

Recently, research in the United States proved that exercising with moderate to high intensity for 10 minutes on a regular basis was successful in preventing more than 110,000 deaths. This finding was obtained after researchers analysed data from the United States National Health and Nutrition Examination Survey in 2003-2006. The researchers also matched the data by looking at the level of physical activity in 5,000 respondents aged 40 to 85 years and mortality data up to the end of 2015.

 

The study showed that those who exercise regularly have better nutrition and live longer than those who rarely or never exercise.

 

What is the relationship between exercise and stress?

Exercise is one of the most popular and effective ways to reduce stress and depression levels. When you exercise, your brain releases endorphins, which can help you feel more relaxed and make you forget about your problems for a moment. That is why many people, especially those who work in urban areas, choose sports as a means to release stress from the fatigue of routine work and deadlines. 

 

So, what are some exercises you can do for 10 minutes?

There are a lot of exercises that you can do in just 10 minutes. Here are some recommendations for you:

Dance

This sport is everyone's favourite. Not only fun, dance can also help improve blood circulation, train joints, and increase metabolism and body immunity. Dancing with high intensity and cool choreography for 10 minutes can burn 100 to 200 calories.

Yoga

Practicing yoga is useful for improving breathing, improving blood circulation, and making you more focused. Practicing yoga for 10 minutes can also help stretch tight muscles, increase flexibility, and improve posture.

Jumping Jack

The jumping jack is a handy move that can be done anywhere. Although it looks simple, jumping jacks are very powerful for burning calories throughout the body. Doing jumping jacks for 10 minutes without stopping can burn 100 to 150 calories. 

Run fast

If you don't have much time, sprinting can be an alternative exercise that can be done in 10 minutes. This sport is also very effective at burning calories and strengthening leg muscles. A sprint in 10 minutes can burn 70 to 120 calories.

Plank

Do you often feel that time passes so fast? Try doing planks for 10 minutes. Planks can help you have a flat stomach, improve posture, and train muscles throughout the body, especially in the core.