Discover 15 Ways to Microdose Exercise (Microcise)

In our fast-paced lives, finding time for a full-fledged workout can sometimes feel as elusive as chasing rainbows. The struggle to balance work, family, and personal time can often leave us yearning for a more practical way to stay fit and healthy. That’s where the concept of “microcise” comes in—a revolutionary approach to fitness that offers a sprinkle of exercise throughout your day, helping you make consistent progress in your fitness journey.

What is Microcise? Microcise, short for “microdosing exercise,” is all about breaking down traditional workouts into bite-sized, manageable chunks. Instead of dedicating a full hour or more to exercise, you can incorporate short, effective bursts of physical activity into your daily routine. This approach not only makes exercise more accessible but also supercharges your health, fitness, wellness and motivation, keeping you engaged and eager to stay active.

“It found that if all adults aged between 18 and 64 walked 15 more minutes a day, it could increase world economic output by some $100 billion (£77 billion) year on year.

It also found that physically inactive 40-year-olds could increase their life expectancy, on average, by 3.2 years, by introducing 20 minutes of jogging a day.” – Reuters

So, are you ready to discover the magic of microcise? Here are 15 ways to get started:

1. Morning Stretches: Begin your day with a few minutes of gentle stretching to wake up your muscles and enhance flexibility.
2. Deskercise: Sneak in exercises at your desk, like seated leg lifts or desk push-ups, to break up long periods of sitting.
3. Take the Stairs: Skip the elevator and opt for the stairs whenever possible. A few flights add up over the day.
4. Lunchtime Walks: Make it a habit to take a brisk walk during your lunch break. It’s a great way to clear your mind and get some fresh air.
5. Coffee Break Lunges: During coffee breaks, incorporate standing lunges to strengthen your lower body.
6. Microcardio: Perform short, intense bursts of cardio, like jumping jacks, for one minute several times a day.
7. Mini Yoga Sessions: Practice a few yoga poses for relaxation and balance.
8. Calf Raises: While waiting in line or for your coffee, perform calf raises to tone your lower legs.
9. Kitchen Workouts: While cooking or waiting for water to boil, do squats or side leg lifts.
10. TV-Time Stretching: Make the most of TV time by stretching or doing planks during commercial breaks.
11. Bathroom Workouts: Utilise your bathroom breaks for wall sits or seated leg extensions.
12. Commute Cardio: If you walk, bike, or take public transport, engage in light exercises while commuting.
13. Playtime: If you have children or pets, join them in their play activities to get moving.
14. Evening Wind-Down: End your day with a short yoga or meditation session to relax your mind and body.
15. Group Classes: Join BUA for short sharp online group classes to connect with fitness professionals and like-minded individuals.

The Benefits of Microcise:

1. Consistency: Microcise encourages you to exercise frequently, creating a lasting fitness habit.
2. Time-Saving: No more excuses about not having time for exercise; microcise fits into your busy schedule.
3. Increased Energy: Short, regular bursts of activity boost your energy levels and improve productivity.
4. Stress Reduction: Microcise helps reduce stress and enhances your overall well-being.
5. Motivation and Fun: The variety of microcise activities keeps things interesting and motivates you to stay active.

“Any movement is an improvement on none, more is usually better, and it is never too late to start” — Dr. Daniel Lieberman, Harvard professor of evolutionary biology. 

Embracing the concept of microcise can transform your fitness and wellness journey. It’s a reminder that you don’t need to set aside a large block of time for exercise. Small, consistent efforts add up and lead to profound change. So, why wait? Start your microcise routine today, and unlock the magic of a healthier, happier you. And remember, BUA FIT is here to support you with a variety of fitness and wellness classes.

Join our vibrant community and let’s microcise our way to a better future, one step at a time.