Between work responsibilities, social obligations and family duties, many people are forced to cope with very intense and high rhythms of life: on the one hand they can feel overwhelmed and almost bordering on exhaustionon the other hand they feel they no longer have time for anything, much less to train. Instead, it is important that they find a way to play sports because Moving is one of the best strategies for managing feelings of being overwhelmed, anxiety and high stress. How to do? There is a workout of only 10 minutes a day, to be done if possible in the morning and in the open air, which helps people who feel they have reached the limit.
The benefits of sport
When you are very busy and stressed, the last thing you think about is sport: busy as you are with a thousand activities and commitments, you are convinced that you don’t have time to exercise. Instead, it would be important. In fact, sport can be very useful for getting better.
In fact, moving helps to shake off stresswhether to raise a good mood. Furthermore, brings biorhythms back to normal rhythms, manageable. The brain, as a result, can start sending problem solving thoughtsclarifying affirmations and messages of calm to other parts of the brain itself and also to the body.
You don’t necessarily have to do an hour-long workout to reap the benefits of exercise, nor do you have to do high-intensity workouts. Simply walking for 10 minutes at a time can already have many benefits.
Power walking is also highly recommended.
Because with age you get slower in training.
Watch the video
10 minute workout
To feel better try this 10 minute workout. If the weather is nice and if you have somewhere safe to walk, consider heading outside outdoors: being in nature, exercising outdoors, getting natural vitamin D from the sun, and seeing plants, grass or trees adds an extra element of calm which is good for the brain and the body. Also, being out in the world can feel like you can better recalibrate the intensity of the issues.
How to train
- Walk for 2 minutes at a moderate pacearound 5 km per hour.
- Walk for 1 minute at a faster pacewhich makes you feel more engaged and raises your heart rate: for example, you can walk at a pace of about 6 km per hour.
- To execute 10 to 15 repetitions of each of the following exercises: squats, push-ups, reverse lunges and planks.
- Start the sequence over. Repeat it up to 3 timesbased on the time you have available.
Here are in detail the exercises to do after the minutes of walking.
- Stand upright, feet hip-width apart. Rotate your feet slightly so your toes are pointing outward.
- Hinge at the hips and bend the knees as if you were going to sit in a chair, keeping the chest up.
- Raise your arms in front of you to shoulder height for balance or bring your hands to your chest.
- Once you have lowered yourself as far as hip flexibility allows, squeeze your glutes and stand back up.
- Lie on your stomach and rise into a plank position, with your hands under your shoulders and your body in a straight line from head to toe. Contract your abdominal muscles so your hips don’t sag and your back doesn’t arch.
- Bend your elbows as you lower your chest to the floor, keeping your hips level. Your elbows should be about 45 degrees away from your body.
- Once you are as low as possible, return to the starting position.
- Stand upright with feet hip-width apart and arms at sides. Step your right leg 3 feet behind you and bend your knees until they form 90-degree angles.
- The back knee should hover an inch off the ground and the front thigh should be parallel to the ground. Keep most of your weight on your front leg as you push through your left heel and straighten your left leg. Return the right leg to the starting position and stand up.
- Repeat the movement with the opposite leg. Alternate legs on each rep.
- Get down on all fours on the floor. Extend your legs behind you and push up into a plank position, creating a straight line from shoulders to ankles. Keep your neck in neutral alignment by looking a few inches in front of your hands.
- Hold this position without moving for 10-30 seconds. Keep your hips level and square to the ground and don’t let your lower back arch.
- Alternate pats on the shoulders can be done if desired, lifting the right hand to touch the left shoulder, then the left hand on the right shoulder.