Skip to main content
  1. Home
  2. Health & Fitness
  3. News

Build muscle and stamina with ‘fitness microdosing’ — the go-to for busy people

Incorporate short bursts of physical activity into your day with fitness microdosing

By
A man doing jumping jacks in his bedroom.
AntonioDiaz / Adobe Stock

Busy people usually don’t have time to head to the gym for a full-hour workout. Fitness microdosing involves splitting your exercise plan into manageable bite-size pieces. When you can’t block out the time for a longer workout session, you can perform quick bursts of movements and five to 10 minutes of physical fitness at a time.

What are the benefits of fitness microdosing?

man exercising in the office at work bulgarian split squat
Andrey Popov / Shutterstock

Fitness microdosing is an excellent way to improve your fitness over time and take your mind off the daily stresses. You’ll also get the rush of endorphins and boost of energy that exercise brings when you’re lagging and feeling sleepy any time of the day.

Recommended Videos

A break from the daily grind

daily grind man head in arms hands on desk laptop tired sleepy
Vitaly Gariev / Unsplash

Today, plenty of people spend many hours sitting behind a desk or looking down at a phone with a hunched and rounded spine. Fitness microdosing can improve your posture over time because it prompts you to step out from behind the desk or put the phone down and get moving and working your muscles. You’ll probably feel more refreshed getting back to work or resuming your daily duties after the exercise increases circulation and stimulates your brain. Research highlights how people who move more and engage in more physical activity scored better on memory and thinking tests. Exercise sharpens your brain.

How to incorporate fitness microdosing into your day

Calisthenics pushup to shoulder tap
Stígur Már Karlsson / Heimsmyndir / Getty Images

You can incorporate fitness microdosing into your day whenever it’s convenient for you. For example, if you’re at work or somewhere with stairs, you can start doing step-ups or you can perform Bulgarian split squats on a sturdy chair. Try setting a reminder to do high knees, jumping jacks, mountain climbers, and 10 squats every hour or two in the afternoon.

It could be as simple as taking the stairs if you usually take the elevator or doing some squats while you fold laundry. Try to fit in sit-ups, push-ups, and planks before or after your morning coffee, depending on what suits you. These small changes make a bigger difference in the long run.

Fitness microdosing is a solution for the busy person

busy business man walking by water business suit sunglasses dressed sharp
The Lazy Artist Gallery / Pexels

Fitness microdosing is a worthwhile solution for busy professionals, stay-at-home parents, and other busy people. At the end of the day, some physical activity is better than none, and fitness microdosing is a convenient and rewarding way to get your body moving and boost your stamina and overall fitness.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and… Read Full Bio
Topics
Health & Fitness
Mixing fashion and function with an NFL star: Ja’Marr Chase teams with Fabletics to find his confidence
Baseball Cap, Cap, Clothing

We look up to athletes for a lot of reasons. They are the gladiators of our day. They enter an arena and put their bodies on the line specifically for our entertainment. But to do that, there has to be a commitment. A mindset to shoot for the best of the best and devote everything you are to the perfection of your battle. For us, we tend to revere those men who reach the peak of human performance and want to recreate it in the best way we can. Sure, we can follow their fitness routines, but deep down we know we’ll likely never come close. So, instead, we buy their gear. The things they wear to perform and to chase their own glory. Michael Jordan revolutionized this with his shoes, and now the top athletes recreate it with their own collections.

Ja’Marr Chase, Cincinnati’s #1 wide receiver, chose Fabletics to be his vessel of greatness, and his third drop with the brand goes beyond the gridiron, and we got a chance to go beyond it with him.

Read more
Health & Fitness
Meet the man legendary athletes trust: Therabody founder talks us into recovery
Conversation, Person, Clothing

When I was in the Army, I woke up at 4 am (my clock no longer has two fours), and I would just get to running eight miles. Then go back to bed. No stretching. No warm-up. No cool down. It was never a problem. I am no longer twenty; I am sorry to say. And that means my body needs more. As a matter of fact, it needed more way back then too. I got an opportunity to sit down with chiropractor and recovery expert Dr. Jason Wersland, the man behind that percussive massage gun you have seen at every gym, every yoga studio, and even a lot of office buildings. What was it about his creation under his company, Therabody, that took over the wellness and recovery industries? I asked him. And I dug into why us guys have a hard time accepting that we’re getting older and need to spend more time in prep and recovery.

Just do something. The small decisions you make every day – moving your body, prioritizing sleep, managing stress, taking a few minutes to recover – they compound over time. That’s where real change happens. – Dr. Jason Wersland, Founder, Therabody

Read more
Health & Fitness
Rumble Boxing vs. Learning the Sweet Science in Mexico City: HIIT Workout or Hit Your Opponent?
Clothing, Footwear, Shoe

First and foremost, anyone who dares throw on boxing gloves and headgear to step into a ring deserves all the respect in the world. It doesn’t matter if you’re sparring in a boxing gym, going three rounds as an amateur, or fighting a sanctioned match. It’s the kind of moxie you can’t help but admire.

Second of all, I won’t lie to you and tell you that my boxing journey began inside a hot and humid boxing gym, like the ones Rocky Balboa trained in during Rocky and Rocky II; far from it. I was 6 years old when I saw my first fight: Julio Cesar Chavez vs. Meldrick Taylor for the WBC light welterweight championship of the world in 1990. I became obsessed with the sport thanks to Oscar De La Hoya’s marvelous run in the 1992 Summer Olympics in Barcelona, where the Golden Boy from East Los Angeles won the gold medal. I told Oscar as much when I interviewed him at length in 2023.

Read more