1. What are the benefits of short morning exercise sessions?
After a long night's sleep, the body usually enters a state of slower metabolism, and joints and muscles are less flexible. However, according to Dr. Nguyen Trong Thuy (former doctor of the Vietnam National and U23 men's football teams), just a few minutes of light morning exercise can help activate blood circulation, warm up the body, and improve alertness.
Simple exercises like walking in place, squats, stretches, wall push-ups, or jumping jacks can also slightly increase your heart rate, helping your body transition to a more active state throughout the day.
Just a few minutes of light exercise in the morning can help activate blood circulation, warm up the body, and improve alertness.
Many studies show that maintaining a short morning exercise routine can help:
- Reduce feelings of sluggishness after waking up.
- Increases concentration and alertness.
- Supports weight management if maintained consistently.
- Mood is improved by stimulating the release of endorphins.
- Reduces muscle stiffness and back pain caused by prolonged sitting.
For sedentary individuals, 5 minutes of exercise each morning is still better than no exercise at all.
2. Can 5 minutes of exercise replace 30 minutes of physical activity?
According to the World Health Organization (WHO), adults should maintain at least 150 minutes of moderate physical activity per week, equivalent to about 30 minutes per day for 5 days. Therefore, just 5 minutes of exercise is unlikely to completely replace the daily need for physical activity, especially if the goal is weight loss, increased cardiovascular endurance, or improved muscle mass.
However, effectiveness also depends on the intensity of the workout. A short but high-intensity workout like HIIT can help burn a significant amount of energy in a short time. Even so, this is still unlikely to completely replace the benefits of maintaining adequate physical activity throughout the day.
Furthermore, many people tend to sit for hours after exercising for a few minutes in the morning. This keeps the total amount of physical activity during the day low, insufficient to reduce the risk of cardiovascular disease, diabetes, or obesity.
3. When is 5 minutes of exercise enough?
Dr. Nguyen Trong Thuy stated that in some cases, 5 minutes of morning exercise is still very important, especially for:
- Beginners in exercise.
- People who are too busy or have little time.
- Office workers sit a lot.
- Older adults need gentle exercise.
- People who want to maintain a regular exercise routine.
In fact, building a daily exercise habit is more important than exercising too intensely but giving up quickly. Once the body gets used to it, exercisers can gradually increase the duration from 5 minutes to 10-15 minutes or longer.
4. How can I make short workouts more effective?
To maximize the benefits of a few minutes of morning exercise, Dr. Nguyen Trong Thuy recommends that exercisers prioritize exercises that target multiple muscle groups simultaneously and maintain them regularly every day.
A short workout session might include:
- 1 minute of walking or jogging in place.
- 1 minute squat.
- 1 minute of jumping.
- 1 minute of planking or wall push-ups.
- 1 minute of stretching and deep breathing.
In addition to morning workouts, it's important to maintain physical activity throughout the day, such as walking more, limiting prolonged sitting, climbing stairs, or doing other exercises if you have the time.
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Source: https://suckhoedoisong.vn/5-phut-tap-the-duc-buoi-sang-co-loi-ich-gi-169260526163016306.htm
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