Time poor? Fitness microdosing could be a gamechanger
Struggling to find the time to exercise? Fitness microdosing could be the little push you need to keep moving.
We are often inundated with exercise trends, but for every quirky fitness fad (think horror movie workouts) there are some that seem less about the novelty factor and more about making realistic, sustainable changes.
Fitness microdosing, which embraces doing short bursts of exercise throughout the day, is one such trend.
As far as approaching exercise goes, it’s worth exploring.
Why? We’re simply not moving enough.
According to current figures, 35 per cent of Australians aged 18 to 64 are insufficiently active.
Fitness microdosing makes exercise more accessible for those of us who are time-poor or simply daunted by the prospect of longer workouts.
But what impact can it actually have on our overall health and wellbeing?
The power of small steps
University of Sydney exercise and sport science senior lecturer Dr Daniel Hackett says microdosing is about “sustainable progress through manageable steps rather than drastic changes”.
He says fitness microdosing can include things like doing a series of squats or push-ups at your desk every hour, breaking a long workout into 10-minute bursts of high-intensity interval training throughout the day or taking the stairs instead of the lift.
“Microdosing exercise offers benefits such as increased consistency and adherence, boosting energy levels, improving metabolic health and reducing sedentary behaviour,” Dr Hackett says.
Can fitness microdosing replace a regular workout?
Fitness microdosing certainly makes exercise a more practical part of the average person’s routine but how does it compare to a more traditional workout?
“Fitness microdosing can be effective on its own, especially for individuals with busy schedules or those who struggle to commit to longer workouts,” Dr Hackett says.
“It offers benefits like increased physical activity levels, improved blood flow and enhanced mood throughout the day.”
Benefits of short, sharp exercise
Trainer Julia Comodo from Odara Fitness says short and intense interval training is the fastest way to improve performance, insulin sensitivity and the ability to use oxygen, which burns more fat.
“It is more effective and you get more benefits in a short period of time,” Julia says.
“If you compare, for example, with a slow and steady 40-minute or one-hour run, a short interval, high-intensity run of 10 minutes will be more effective for metabolic boosting and body composition changes.”
Flow Athletic fitness and pilates expert Simon Ngo says fitness microdosing is a great addition to a traditional workout.
“Many of us sit for eight hours a day and don’t move all day,” he notes. However, he does believe in the importance of doing a longer workout at least three times a week to complement the shorter bouts of movement you might be doing.
Dr Hackett says fitting microdosing alongside traditional workouts ultimately depends on individual goals, preferences and overall fitness levels.
“Some may find that fitness microdosing alone meets their needs, while others may benefit from a combination of both approaches for a well-rounded fitness routine.”
How to supercharge your micro workout
Julia says intensity is crucial to getting the most out of doing exercise in shorts bursts.
“One common pitfall is failing to push yourself to the limit and instead lingering in the ‘grey zone’ — that comfortable space where you’re exerting some effort but not truly challenging yourself,” she says.
“By embracing the intensity and pushing beyond your comfort zone, you unlock the full potential of microdosing activities, eliciting significant improvements in cardiovascular fitness, fat loss and overall metabolic health.”
If you’re new to fitness microdosing, Simon says you could try some simple forms of exercise such as walking or running around the block for a few minutes, running up and down the stairs or doing a minute of star jumps or squats.
To dial up the intensity, Julia says there are various interval exercises that can be done over 10 minutes, such as sprints.
“Set a timer for 10 minutes and alternate between periods of high-intensity sprinting and walking. For example, sprint for one minute followed by one minute of walking, repeated for a total of 10 minutes,” she says.
“This can be performed on a treadmill, stationary bike, rowing machine or any other cardio equipment.”
You could also try continuous skipping in 90-second bursts followed by a minute of rest for a total of 10 minutes.
“Skipping rope is a great cardiovascular exercise that also improves co-ordination and agility,” Julia says.
Another option is doing 30 seconds of jumping squats and 30 seconds of jumping jacks followed by a minute of rest, then repeating the cycle for 10 minutes.
“Jumping squats target the lower body while jumping jacks engage the entire body and elevate heart rate,” Julia says.
More fitness tips and trends:
- Aqua jogging is the ultimate low-impact full-body workout
- The workout that could finally make you an exercise person
- How calisthenics became the new ‘it’ workout
- This is the No.1 workout to kickstart your fitness
- The no-frills Pilates workout taking social media by storm
Written by Tania Gomez.
