Although you may be busy, it’s possible to exercise around your late-night schedule while at a startup! Although startups require a demanding work schedule, don’t let that deter you from getting the physical exercise that you need in order to meet your fitness goals. Exercise has a ton of both mental and physical benefits. You just need to be creative to ensure that you’re getting the right amount of exercise that you need. Here are a few tips to craft your workout routine around your busy startup schedule!
A few minutes at a time is better than nothing to exercise around your late-night schedule while at a startup
If you only have a few minutes each day, a little bit of physical activity can be better than none at all. A quick 10-minute jog outside, this will give you a quick boost of energy! You’ll also be able to have the cardiovascular benefits of increasing your heart rate. A 2011 study indicates that significant benefits in terms of better mood scores were demonstrated following a 10-minute jog. The outdoors, fresh air, and the burst of physical activity will help you gain more clarity and focus.
Stretching!
Stretching is always a great way to build your body’s core physical strength. It is a quick and easy exercise that you’re able to do at your desk. This study indicates that between 10-30 seconds of stretching is able to increase your muscular range of motion. If you don’t have time for a jog, then a quick stretch is the best option. Although you won’t be able to have the cardiovascular benefits of a jog, you’re still able to benefit from the muscular strength gains.
Deep Breathing
Looking for a quick way to improve your mental health? Try deep breathing exercises. These are fast, and are correlated with lower anxiety and stress levels. If you’re working a hectic startup schedule, these exercises can help you calm down. With 30 minutes per day of deep breathing exercises, 40 participants in a study in China displayed lower stress and cortisol levels following the end of an 8 week period. Deep breathing exercises are fast, and are great for releasing tension that you have built up.
Jumping Jacks
Jumping jacks are a great exercise for cardiovascular health. They are often part of a high intensity interval training program. Following a 20 minute, 4 time per week, 4 week series of jumping jacks and HIIT exercises, participants in a study showed lower stress levels and lower resting heart rate. This demonstrates that quick and simple cardiovascular exercises for a brief period of time on a daily basis can impact your cardiovascular health and overall stress level. The study recommended exercising within 64% to 94% of the recommended maximum heart rate for the most benefit.
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