Micro walks for busy people: How to fit fitness into your schedule

Are you too busy to start off with a walk and yet think of joining a gym or act like a fitness buff? If that’s the case people must have told you, you must bottle up more energy, spare some time and look for a fitness trainer. However, if you feel like you're juggling in your daily work schedule and still want to fit fitness in your schedule, micro walks could be a best solution for you. Because in this vast paced world, finding the time for a full workout can feel as likely as finding a parking space at the mall during peak hours.

Now coming back to the best opted solution of micro walks, you might be wondering what exactly is micro walks? The answer is simple, as the term suggests, micro walks are short, intentional walks lasting just for 2 to 10 minutes, scattered throughout your day. These walks are basically favored for taking a small break if you’re sitting for long working on your laptops, or the desktop screens. Just convenient like a siesta. Micro walks although, isn’t a replacement for longer workout, but for busy people, they transform “no time” into “plenty of movement” by engaging them into simple activity like, grabbing a coffee, walking with colleagues, strolling while answering a call or it could be just as simple as you walking out from your desk just to fill in water.

You might be wondering now, how can such a small step count really move the needle for health? Absolutely, it works. Why? Because as we say a thousand-mile journey starts with one step, similarly, changes in health can also begin with these micro walks. According to a recent study from the University of Milan, published in Proceedings of the Royal Society B, it is discovered that people burned up to 60% more energy during a series of very short walking bursts with breaks in between, compared to covering the same distance in a single, longer cruise.

These micro walks hold a long-term benefit, it reverses the harm of sitting too long. Sitting for longer slows down your metabolism, affects circulation, and increases chronic disease risk. Micro walk helps reset your body, improving blood flow, reducing insulin spikes- slashing the prolonged sitting habits. A few minutes of movement can release endorphins, lift your spirits, enhance focus, spark creativity, and reduce stress. Now you might be wondering, how to adjust these micro walks in the busy schedule, because while taking a lengthy count in hands might let you forget things. So, here are some tips you can follow to fit in micro walks to your daily schedule.

1. Schedule your walks like meetings
Initially, when you decide to start micro walks, begin marking it in your calendar, slowly and gradually you can stop this marking when micro walks become your daily habit. Initially, try treating them as important appointments you can’t even cancel. Make sure that you walk at least for a minute or two.

2. Walk while you walk or take calls

Take phone calls while you walk, instead of just sitting and speaking. Don’t try to make a habit of slouching or laying on bed and then speaking. Walking while speaking can help you do micro walks. Even when you’re brainstorming or catching up, a moving body sparks a moving mind, so try walking.

3. Incorporate walking into everyday habits

You might be wondering, how to do that. It is simple, take a stroll after meals to help digestion and steady your blood sugar level. Choose a parking spot that’s a little farther away, or get off at an earlier bus stop so you can squeeze in extra steps. And the best option could be avoiding the privilege of using lifts or elevators, or taking staircases, because each step matters.

4. Aid yourself with technology

Set reminders on your phone, if you miss out things. Initially, it might be difficult so a tracker helps you in. Instead of scrolling aimlessly in your phones or smartwatches, use it effectively. Smartwatches could help you a lot, as they nudge you to move every hour and embrace those as micro- walk prompts.

5. Reshape your daily errands

It has become a habit of people to use their bikes or cars, even to cover a one-kilometer distance. Try avoiding that comfort of yours, you may help mother earth as well. Whenever you can, try walking for short tasks like heading to the nearby metro station, nearby temple or neighborhood store. These brief walks are a simple, natural way to fit more movement into your daily routine.

Remember, fitting fitness into your schedule isn’t a challenging task, because we often make schedules. What is difficult here is fitting fitness into your schedule and following the schedule honestly. Micro walks transform fleeting moments into health-boosting opportunities, and over weeks and months, their benefits accumulate. So next time when you’re busy opting for a gym and still want fitness, don’t hesitate, just start with micro walks- lace up, step out and let micro walks quietly transform your health.