What is Microfitness?
Asher doing 120-second rope bursts
Hello Regatta Bay neighbors,
I know we are in the thick of it with heat, humidity, and bugs, but at least some of the vacationers have gone back home and that gives us more room for activities. A workout doesn't need to be long to be effective. As a matter of fact, research is showing that microfitness is of great benefit.
So what is microfitness? It is movement in small doses throughout your day, incorporating cardiovascular and muscular strength as well as flexibility. You can choose one area to focus on each micro-session or incorporate all three.
An example strength microfitness session:
- Run up and down the stairs three times, do 20 push ups and 20 dips for triceps on the bottom step, then 20 crunches. Repeat this for 7-10 minutes or until you are tired.
- If you don't have stairs, perform walking lunges down a long hall way, push ups, and dips off of a stable surface (not a chair).
- Take a set of dumbbells for 20 each of overhead presses, lateral raises, bicep curls, tricep extensions, and squats. Repeat this for 7-10 minutes, or tired.
A cardio microfitness session:
- Jog in place for 60 seconds, jumping jacks for 60 seconds, jump rope (with or without a rope) and repeat this for 7-10 minutes or tired. You can do this several times a day when you have a few minutes, so even working people can get some exercise throughout the day.
Microfitness benefits heart health, circulation, and lessens back pain. Incorporating microfitness also increases endurance by nearly 20%, helps with insulin resistance, disease prevention, brain health, better joint health, higher bone density, more energy, and improved sense of well being. Who doesn't want that?!
So let's give it a try. I hope to see you out and about, even if it's for five minutes in the drive way, and again and again.
To your health,
Jan Johnson
Resident personal trainer
503-349-7532