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Fitness for Busy People—Quick Workouts You Can Do Anywhere To Lower Risk of Early Death

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SemicHealth Pulse
March 28, 2025

Fresh health tips, inspiring stories, and more every Friday. Brought to you by SemicHealth

Hey,

Welcome to SemicHealth Pulse.

Let’s be honest – between work, family, and life’s chaos, "exercise" often falls to the bottom of your list. But what if getting healthier doesn’t require hours at the gym?

In today’s newsletter, we will cover:

  1. Health Benefits of Short Workouts

  2. 10-Minute Workouts You Can Do Anywhere

  3. Finding Your Perfect Fitness Tracker

  4. 7-Day Fitness Challenge

Health Benefits of Short Workouts

You might be wondering, “What’s the hype around working out?” “Is it really necessary?” “What if I’m not overweight?”

Well, workout benefits go beyond weight loss, and no, it doesn’t have to be stressful or time-consuming.

Just 10 minutes of targeted movement daily can:

What counts? To stay healthy!

Research advocates that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week through a variety of activities.

You Got This Come On GIF by Openfit

10-Minute Workouts You Can Do Anywhere

It doesn’t matter whether you sit in front of the computer all day, are a stay-at-home mom, or are a bus driver. You can have an effective workout session in the confines of your space.

Try these quick routines:

  1. Bodyweight Circuit:

  • 1 minute of jumping jacks.

  • 1 minute of squats.

  • 1 minute of push-ups.

  • 1 minute of planks.

  • Repeat twice.

  1. Yoga Flow:

  • 2 minutes of Sun Salutations.

  • 2 minutes of Warrior poses.

  • 2 minutes of stretching.

Still wondering if it’s worth it for you? Here is one health win for us.👇

"I started walking 20 minutes after dinner—my blood sugar levels improved in 2 weeks." - Mary, 58, SemicHealth reader.

Young woman getting ready for run at the park

Find Your Perfect Tracker

Feeling stuck in your fitness journey? Here's where to begin: Start with an affordable fitness tracker to monitor your progress.

This simple tracker is affordable, and it is a game-changer, helping you stay accountable without draining your wallet. And the best part? You don't need expensive gadgets to see real results as you can connect it to your phone.

7-Day Fitness Challenge

Ready to get moving? Here’s your challenge:

  • Day 1-2: Do a 10-minute bodyweight workout.

  • Day 3-4: Try a 10-minute yoga flow.

  • Day 5-6: Take a brisk 15-minute walk.

  • Day 7: Reflect on how you feel and celebrate your progress.

Share your journey with us on our social media pages using #SemicHealthFitnessChallenge for a chance to be featured in our next newsletter.

Here’s what to read next!

🏋️ Resistance Training Reduces Premature Death Risk
Lifting weights isn’t just for bodybuilders—it could add years to your life!

⚖️ How to Lose Weight Without Gaining Muscle
Want to slim down without bulking up? Here’s the science-backed way.

🍌 What to Eat Before & After Workouts
Maximize your gym time with these simple food swaps—perfect for Naija diets.

Thanks for reading, and take care, friends! We’ll be back next week to talk about "The Silent Crisis: Why More Nigerian Youth Are Facing Kidney Failure”. See you then!

Here’s your reminder to email [email protected] with any (general) health and wellness questions you’d like for us to answer in a future edition.