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Transform Your Mental Health with Power-Packed Micro Workouts

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The fitness landscape has undergone significant transformation as “micro workouts” emerge at the forefront. This increasingly popular exercise trend offers time-strapped individuals an accessible and efficient approach to maintaining fitness and well-being.

What is a micro workout?

Micro workouts, typically high-intensity training sessions, involve brief intervals of resistance training lasting around ten minutes. These efficient workouts can be performed for a total of 30 minutes per day, spread across 3–5 sessions per week.

Remarkably, these workouts can be completed multiple times daily, ultimately averaging around 30 minutes of exercise in total. Micro workouts present a time-saving alternative to traditional workout sessions, making them an appealing fitness solution for those with busy schedules.

While there is ample evidence supporting the physical benefits of micro workouts, it’s worth exploring their potential impact on mental health as well.

The rise of mental health issues

Mental health issues, an increasingly prevalent concern worldwide, have been well-documented in numerous studies over the years. The pandemic has further exacerbated these problems, highlighting their impact on our lives.

The Centers for Disease Control and Prevention report that over 50% of the global population will be diagnosed with some form of mental health issue during their lifetime. Furthermore, the National Institute of Mental Health reveals that a staggering 72% of entrepreneurs face mental health challenges such as depression and anxiety.

Key factors contributing to mental health issues include:

  • Sedentary lifestyles
  • Chronic or severe stress
  • Childhood trauma
  • Unemployment

Experiencing any of these situations can make an individual more susceptible to mental health problems. Alarmingly, depression and anxiety alone generate a global economic burden of $1 trillion.

What is the one major cause of mental health issues?

While I am not a medical professional, I have spent considerable time researching mental health issues. A significant factor contributing to depression and anxiety is closely linked to our brain’s functioning.

Research suggests that imbalances in brain chemicals, particularly neurotransmitters, can play a role in the development of anxiety and depression. These imbalances can manifest as symptoms such as:

  • A persistent empty feeling
  • A sense of being unlovable
  • Overwhelming sadness
  • The perception that nothing is going right

These symptoms may be indicative of various mental health disorders.

It’s important to emphasise that mental health issues have numerous causes, and chemical imbalances are just one of the contributing factors.

But why are we focusing on this issue only?

Studies have demonstrated that the brain responds positively to exercise, but what is often overlooked is the potential of micro workouts as an excellent tool for mental well-being.

There are two primary health benefits associated with maintaining brain chemistry through micro workouts:

  • Micro workouts enhance blood circulation to the brain. A 2021 study revealed that can help prevent serious mental health issues, such as dementia. 
  • Following a micro workout, our brain releases the hormone serotonin which elicits feelings of happiness and contentment. This hormone plays a crucial role in alleviating stress, depression, and anxiety.

How to incorporate micro workouts into our daily schedule

Incorporating micro workouts into your daily schedule can be achieved by making small adjustments to your routine. For instance, waking up just 15 minutes earlier may be a challenge, but it can provide you with the opportunity to engage in simple exercises. Begin with activities like weighted squats, push-ups, and pull-ups, dedicating 5 minutes to each exercise.

As you grow accustomed to this routine, you might find yourself inspired to perform the same set of exercises after your workday as well.

Final thoughts

It’s important to keep in mind that mental health is not solely dependent on muscle size, but on consistently maintaining a fitness routine. Embark on a journey towards improved mental health by integrating micro workouts into your everyday life.


Anish Dutta Roy is an Indian entrepreneur and freelance wellness and self-development writer. In his spare time, he plays the guitar. Check out his Linkedin profile.

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