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How to Exercise for 5 Minutes Every Day

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Getting your exercise for the day can be tough. Finding the time, not to mention the energy, can be a heck of an uphill battle, and this goes double if you have kids or a demanding job. Luckily, there are a number of things that you can do in order to ensure that you get at least a good, solid five minutes of exercise in every single day.

Here are a few ideas to maximize the burn in a limited amount of time:

Start Early

Five minutes of exercise in the afternoon, when you're already tired, can be a tremendous chore. Five minutes of exercise in the morning, just before breakfast, can be very easy to squeeze in. In order to ensure that you're able to snap into your morning routine, make sure to get plenty of sleep. The body sleeps in three hour cycles, so if you can't get a full eight hours, go for six. By exercising in the morning, you can kickstart your body so that you'll have more energy during the day.

Don't Rush

Get through five minutes worth of exercise in five minutes. Don't try to compress a thirty, forty minute workout into five minutes. If you try to rush, then at best you're going to be doing your routine without full effort, and at worst you're going to seriously injure yourself. Intensity is key, irresponsibility is dangerous.

Stay Hydrated

The average adult should drink about a gallon of water a day. This will keep you energized so that you can snap right into your five minutes of exercise whenever you feel like it.

More Weight, Fewer Reps

Do you really want to sit there and lift a ten pound weight for thirty minutes? Try going with the heaviest weights that you can comfortably lift, and doing two sets of 8-12 reps each. This is how Bruce Lee exercised, typically strength-training for fewer than 20 minutes every day, and his physique was incredible. More intense exercise allows you to get a lot done in just a few minutes.

Do it When You Like

Working out in the morning can be a great idea, but doing your exercises here and there, when you can, can make the process very easy for busy people. You might not always be able to find five minutes to do push-ups or sit-ups, but how hard is it to find thirty seconds or a single minute to do a few pull-ups, or some basic stretches and exercises that you can do right at your desk?

Don't Forget to Stretch

Stretch, and stay stretched, throughout the day. Even a five minute workout can lead to serious injury if you don't go into it with a limber body. There are a ton of easy stretches that you can do.

Try twisting at the waist in your chair to stretch your back muscles, do cat stretches in the morning, touch your toes and try to touch your elbows together whenever you get a free moment, etc.

You typically want to do some light warm-ups before stretching if you're at the gym, but assuming that you move around during the day, that you don't just park in a chair for eight hours straight, you should be able to stretch whenever you feel like it as long as you take your time and are careful not to overextend anything.

Keep Developing Your Routine

There's no one, set five minute routine that works perfectly for everyone. The exercises that you do will depend on your fitness goals, your age, your body type and so on. If you have a leg injury, for instance, you're not going to be doing a minute of sprinting in the parking lot on the way into the office.

Take the time to study exercises that you can do in short bursts, and keep developing your routine over time, changing it as you find methods that work better.

Some Basic Exercises

To get you started, here are a few exercises that you can do in a short amount of time:

1) Self-resistance: If you don't have any weights handy, press your palms together and slowly extend your arms in front of you, pushing your hands against one another with all your strength. Then pull your hands back in. This achieves similar effect to a push-up, but can be done in seconds at your desk.

2) Squats: You can do these anywhere - while standing in line, while getting dressed, etc. Just squat down as far as you comfortably can, and stand back up, keeping your feet flat.

3) Deep breathing: Breathe from your stomach, not your chest, and then expel every bit of air you can. This will lend you more energy throughout your routine.

Keep exploring and playing with new exercises and you'll be able to get your five minute routine down in no time.

posted Apr 7, 2017 by Abhishek Maheshwari

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Many of us attend weekly yoga classes, which are good for our general health and wellbeing. However, practising yoga on a daily basis will make you reap even more health benefits. Wherever you are and whatever you're doing, it's easy to squeeze in just 15 minutes a day. Here's why it's worth it.

1. Improve muscle flexibility, strength, and posture

Daily yoga will help stretch and tone your body muscles. Popular poses like the plank will simultaneously work on strengthening your arms, legs, shoulders and abs. Don't think you have to be super flexible to practice yoga, the beauty of yoga is that it can be practised at all levels of ability. A few minutes a day practising poses like the warrior or the downward facing dog, will soon make you really feel the difference in your flexibility, whether you're pretty bendy already or not.

Daily yoga also helps improve your body posture, making you walk taller and sit up straighter at your desk. Aches and pains caused by incorrect body posture such as back pain will be alleviated.

2. Better all-round level of fitness

When thinking of improving your fitness, most of us think of huffing and puffing away at the gym. But that is not necessarily the only way to work out. Yoga gives you all that a gym can, but in a peaceful, safe and more holistic way. It combines aspects of cardio, functional and strength training all in one. What more could you ask for? The best part about this workout is that it can be done at your own pace in your own home.

3. Lose weight

You don't have to practice Hot Yoga or be able to bend double in a yoga pose to lose weight. An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. Daily yoga can also help restore the hormonal balance in your body, which can normalise your body weight.

Levels of cortisol, the hormone that is released in response to stress and low blood-glucose concentration, will be lowered, leading to less overeating. Daily yoga also strengthens the overall mind-body connection and helps you deal more effectively with unpleasant emotions rather than reaching for food to suppress those feelings.

4. Increase your energy

Just a few minutes of yoga every day will provide that much-needed energy boost in our busy lives and will keep us fresh for longer. Yoga, with its unique synergy of body and breath work, is perfect when your reserves are running low. Daily yoga practice will awaken the main energy centres (called chakras) in our body. Great poses for extra energy are those that extend the spine, such as the tree pose, allowing energy to circulate throughout the whole body and poses that open the chest, like the cobra pose, encouraging the intake of more breath.

5. Reduce stress

Many workplaces now offer lunch-time yoga sessions because it's been shown that yoga is an amazing stress buster. Any yoga practice, even a short daily one, should be made up of three elements; poses, breathing and meditation. Studies have shown that those people who regularly practice all three elements are better able to regulate their heart-rate variability (HRV). This generally means that their heart rate is lower, giving the body the ability to respond to stress in a more flexible way.

Are you coping with so much stress that it's keeping you awake at night? Studies have shown that practising daily yoga can reduce or even fully prevent insomnia. When experiencing insomnia, practice relaxing asanas or postures, such as forward fold (uttanasana) or lying on your back with your feet up the wall. Relaxing yoga poses such as the forward fold or lying on your back with your feet up the wall can calm both your body and mind.

6. Breathe better

Breathing deeply and calmly is an essential part of every yoga practice. Yogic breathing techniques (called pranayama) focus on trying to slow down the breath and on breathing fully from the pit of your stomach to the top of your lungs. These methods will make you feel more relaxed and balanced and will help you face the day with confidence and calm. They also have some great side benefits including increased lung capacity and more tidal volume (the total amount of air your lungs can hold at any one time).

You can adopt these techniques whenever needed in daily life. They can help you stay calm in emergency situations, think clearer in stressful situations and they can help reduce pain.

7. Be happier

Adding a few yoga poses to your daily routine can make you an emotionally stronger and happier person. A recent study has shown that practising regular yoga and meditation results in higher serotonin levels(the happiness hormone). The same study showed that long-term yoga practitioners have more mass in the areas of the brain associated with contentment. Another study has shown that the brain's gamma-aminobutyric (GABA) levels are higher after practising yoga. Higher GABA levels are associated with lower levels of depression and anxiety. To put it simply, just 15 minutes of yoga a day can start changing your brain chemistry and improving your mood.

8. Become more mindful

Yoga and mindfulness go hand-in-hand. When practising yoga, you will shift your awareness to the sensations, thoughts, and emotions that accompany a given pose. That awareness will bring the mind back to the present moment – the main aim of mindfulness - where it can stay happy and focused. Practising mindfulness has lasting physical and psychological benefits that are very much in line with the benefits of yoga. You will feel more calm and relaxed, and less stress and anxiety. You will experience higher levels of energy and enthusiasm and more self-confidence and self-acceptance.

9. Improve concentration and think clearer

Yoga poses and meditation require you to concentrate on your breathing. This process of observing your breath calms your mind and makes you more mentally relaxed. As a result of this mental stability, you'll able to recollect and retain more information. Meditating for just a few minutes in the morning can result in better concentration throughout the day. By reducing mental stress and physical tension, we are able to recall easier and have more organised thoughts. Improved cognitive function happens when we are able to clear our minds and refresh. From a place of peace and calm, we are able to use our mental facilities more efficiently."

By reducing mental stress and physical tension, we are able to recall easier and have more organised thoughts. Improved cognitive function happens when we are able to clear our minds and refresh. From a place of peace and calm, we are able to use our mental facilities more efficiently. Overall, by reducing mental stress and physical tension through daily yoga, you'll be able to think sharper and have more organised thoughts.

10. Live Longer

As you now know, everyday yoga will help you increase your level of fitness, regulate your heart rate, reduce your stress levels and make you a happier person. All those elements may add valuable years to your life. It's also known that yoga decreases the risk of heart disease, and it reduces the pace of your breathing which has been directly linked to a longer lifespan. Recent studies have shown that the meditation element of yoga might help delay the process of ageing by protecting the telomeres (caps) at the end of our chromosomes, too

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