Squeeze in an Exercise Break With Only 10 Minutes

As many of us are on our computers more and more with video calls and working from home, we may be noticing a difference in our energy levels and body function.

So it’s no surprise that we’ve had requests for easy ways to get more movement to your days!

Although sitting isn’t the new smoking, it is not great for our health.

With all of the sitting that we are doing these days, it is no wonder that many Americans struggle with the chronic conditions associated with sitting.

Studies show that sitting for extended amounts of time nearly doubles our risk of type 2 diabetes and increases the prevalence and mortality risk of other common diseases by 10-20%.  

Aim to stand up every hour and move around when possible. Take your dog for a quick walk, squeeze in some cleaning, or try this short exercise routine!

It is recommended by the US Department of Health and Human Services that all American adults exercise 150-300 minutes a week.

I try to encourage my clients to start with 30 minutes of exercise, which can be broken into 3, 10-minutes spurts. Work to increase the length and intensity of your workouts as you can!

The 10 Minute Mini Workout:

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

Neck Stretch

Stand or sit with your back straight with your head facing forward. Lower your left ear to your left shoulder.

Place your left hand on your head just above your right ear and gently pull, only as far as it is comfortable.

Hold this stretch for 30 seconds while practicing deep breathing, and then switch sides. (1 minute total)

Half Spinal Twist

Sit with your back straight. Bend your left leg and place your left foot just above your right knee.

Twist your upper body towards the left side of your body as you exhale and look over your left shoulder. You can place your hand on your knee and gently press to deepen the stretch.

Hold this for 30 seconds. Untwist and repeat on the other side. (1 minute total)

Shoulder Stretch

Sit or stand tall and bring your right arm across your upper body while holding it with your left arm.

Hold the stretch for 30 seconds, then repeat on the other side. (1 minute total)

Overhead Triceps Stretch

Stand or sit tall and extend your left arm straight into the air.

Keep your elbow up while bending your arm behind your head and towards your shoulder blades.

Place your right hand on your left elbow and gently press down for a deeper stretch.

Hold this stretch for 30 seconds and then release and repeat on the other side. (1 minute total)

Walking High Kicks/Soldier March

Start by standing tall with your feet shoulder-width apart.

Bring your left leg up as high as possible while keeping your leg straight. Bring your right arm up straight to meet your leg in the air while keeping your upper body straight.

Bring your arm and leg back down slowly and in a controlled manner.

Repeat on the other side and repeat this move for 2 minutes.

Air or chair squats

Stand with your chair behind you (I would recommend not doing this with a rolling office chair).

Stand straight with your feet shoulder-width apart and your toes pointing forward.

Slowly lower your body down towards the chair by bending your knees and driving your hips back while keeping your back straight and chest and head up.

Either sit gently on your chair before standing back up OR do an air squat and do not quite sit on the chair before driving your hips forward to the starting position.

Repeat this move for 2 minutes.

Standing arm circles

Stand or sit tall with your core tight and your arms raised straight to your sides.

Slowly rotate your arms in a circular motion. Start with smaller circles and gradually make those circles larger and larger.

Continue to make this circular motion for 1 minute and then switch directions and repeat for another minute. (2 minutes total)

Total Time: 10 minutes

The Bottom Line

This is a good 10-minute workout that you can do in a small space between your phone calls or meetings.

You don’t have to change your clothes and should be able to complete most, if not all, of these moves in any work clothes.

Remember: Even very short spurts of movement throughout the day can help to decrease stress and increase our overall physical activity!