Written by Melanie Moffatt, Senior Health and Wellbeing Lead, Health writer.
Have you come across these barriers to exercising?
Not enough time in the day? Too much time spend in the classroom? Competing demands for your time? Deadlines getting in the way?
Instead of an all-nothing approach to exercise, micro workouts are emerging as a practical solution.
Research has found that integrating short bursts of movement throughout the day can improve wellbeing and enhance productivity.
Working it out
Rather than focusing solely on prolonged periods of exercise, the World Health Organization (WHO) recognised that physical activity of any duration can be highly beneficial and count towards your weekly activity guidelines.
That means if you’ve missed your morning gym class, your activity throughout the day is still beneficial. Short bouts of movement, of one to two minutes, such as standing, stretching, or a brisk walk, can help break up extended periods of sitting. This approach focuses on accumulating movement across the day and may:
- Support circulation and musculoskeletal health
- Provide a mental reset between tasks
- Contribute to overall daily movement targets
Importantly, this isn’t about intensity or performance, it’s about frequency and consistency.
A cardio, cardiac and cognition combo
We commonly associate exercise with being great for our bodies. However, physical activity may also be a ”modifiable factor for prevention, to improve cognitive abilities and enhance mood.” A research paper explored the positive benefits, of physical exercise, and found exercise may improve creativity, cognition, enhance mood and decrease stress levels.
The positive effects of exercising may last for two to three hours after exercising.
Movement matters
Movement does not need to be structured or time-intensive to be beneficial. One of the strengths of this approach is that it can be incorporated into existing routines. You could try these tips:
- Standing or stretching briefly between activities
- Doing squats while you brush your teeth
- Touching your knees or toes when you boil the kettle
- Taking the stairs instead of an escalator
- Taking short opportunities to move during natural breaks
You could even get the whole classroom involved for a quick brain and body boost with 1-2 minutes of movement throughout the day to recharge, energise and spark creativity.
Always consult with a medical professional or GP before undertaking a new exercise routine.
Medibank are the Brisbane Wellbeing for Future Focused Schools Conference Sponsor.