"I don't have an hour for the gym, so I won't even start." That thought keeps a lot of people on the couch. The good news is that science changed its mind: any amount of movement counts.
What the guidelines say
The World Health Organization's 2020 guidelines dropped the old minimum of 10-minute sessions and now say that all movement counts. For adults, the goal is 150 to 300 minutes of moderate activity a week, added up however you can.
Why 10 minutes work
- They're easy to start: the biggest barrier is getting off the couch, not finishing the workout.
- They become a habit faster: short things get repeated more.
- They add up: three 10-minute blocks make 30.
- They help after meals: a short walk after eating improves blood sugar.
10-minute ideas
- A walk after lunch.
- Going up and down the stairs.
- Squats, wall push-ups and a plank, as a circuit.
- Dancing to three songs.
In BoraYour movement goal starts at the time you said you have and goes up 5 minutes a week. Today's workout fits that time.
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451-1462.
This content is for information only and doesn't replace advice from a doctor or dietitian.
