Now that the excitement of the “new year, new me” phase in January has worn off, many find it challenging to maintain a steady exercise routine, especially if juggling multiple responsibilities.
Busy people everywhere are rejoicing because a new fitness trend is emerging: “microdosing.” Traditionally, the term refers to taking small doses of psychedelics to manage pain or enhance overall well-being. However, the concept has been adapted to fitness routines, offering a solution for people with hectic and unpredictable schedules to stay active.
What Is Fitness Microdosing?
The key to making this trend work is incorporating short bursts of exercise throughout the day instead of committing to lengthy workout sessions. For instance, instead of a one- or two-hour workout, you could try five minutes of movement, a 20-minute power walk during your lunch break, or completing abs and lunges sequences while watching a movie. Moderate-intensity exercises in small, consistent doses can be highly effective, offering significant health benefits over time.
How to Get Started with Fitness Microdosing
Starting with fitness microdosing is simple. Follow these steps:
- Choose a Circuit Routine: Pick a fitness routine you enjoy, separate from your usual classes (e.g., HIIT, Pilates, yoga).
- Schedule Mini Workouts: Plan 10-20 minutes of exercise at different times during the day.
- Follow ReadyO2 Guidelines: Aim for at least 150 minutes of moderate-intensity exercise, 75 minutes of intense training, or a combination per week. Break this into smaller sessions that fit your schedule.
Tips for Success
- Identify Gaps in Your Day: Look for times when you’re usually sitting or standing idle and incorporate intentional movement.
- Keep It Simple: Focus on movements that get your heart pumping without overcomplicating things. Examples include brisk walks, stretch breaks, short cardio bursts, or even household chores.
Office-Friendly Options
For those working in offices without gyms or limited space, establish a routine of exercises that don’t require workout clothes or equipment. Light body-weight movements, mat Pilates, or even using a portable walking treadmill at home are great options. The key is to stay flexible and make the most of your environment.
Track Your Progress
Monitoring your progress is crucial for maintaining motivation and improving your practice. While fitness microdosing might not suit everyone, it offers a flexible alternative for those unable to commit to traditional workouts. These shorter, enjoyable sessions are easy to incorporate into any lifestyle and can deliver substantial benefits.
