The Importance of Regular Physical Activity for Mental Well-being and Weight Loss: Tips for Effective and Time-Saving Workouts

Published on November 12, 2023, 12:39 am

Regular physical activity is not only beneficial for your physical health, but it also has a profound impact on your mental well-being. Despite the countless excuses that may hinder your motivation to exercise, studies have consistently shown that sweating it out through fitness activities can enhance your mood and mental state.

One of the key findings from these studies is the positive correlation between regular physical activity and improved sleep quality. So, if you often struggle with insomnia or restlessness, adding some exercise into your routine may be just what you need to catch those extra Z’s. Moreover, if shedding a few pounds is on your agenda, engaging in exercise can help create a calorie deficit which promotes weight loss.

If you’re limited on time or don’t want to commit to extensive workout sessions, don’t fret! There are still plenty of effective weight loss exercises that only require an hour per week. We reached out to a group of expert trainers to get their insights on the best workouts within this time constraint. Whether you choose to dedicate one full hour or opt for shorter 10-minute sessions six days a week, their tips and tutorials will inspire you to try new activities and live a healthier lifestyle.

Resistance bands are an affordable and versatile tool that can take your workout routine up a notch. According to Josh York, CPT and founder of GYMGUYZ, working out with resistance bands not only helps build lean muscle but also targets and melts away fat. With resistance bands, you can easily increase the difficulty level of any exercise. And the best part? You can find pull-up or stretch loop bands for as low as $6 on Amazon.

Using resistance bands for 10, 20, or 30 minutes during the week will not only improve your baseline fitness level but also activate the “after burn” effect. This refers to elevated oxygen levels in the body during and after strength or resistance training exercises. As a result, even after completing your workout, your body continues to burn fat, leading to weight loss over time.

If you prefer a low-impact workout, consider trying Pvolve. This high-intensity, low-impact method focuses on mobility, stability, and strength. The workouts range in length from 19 to 60 minutes, allowing you to choose based on your available time. Additionally, their app provides the convenience of searching for workouts according to your desired length, body focus, and available equipment. Pvolve employs resistance-based equipment like their signature P.ball – an exercise ball placed into a resistance band – which is designed to sculpt inner thighs and lift the buttocks.

However, it’s important to note that if weight loss is your main goal, incorporating some form of cardio into your routine is essential. While weekly Pvolve classes can help tone your body, adding 10-minute walks, jogs or runs will maximize the effectiveness of your 60 minutes per week dedicated to losing weight.

Boxing is another excellent option if you can only squeeze in one workout per week. Alyssa Anne Wilmarth, an ASFA-certified personal trainer and mitt work boxing coach at Rumble Studios, highly recommends this full-body sport. Boxing engages various muscles from head to toe while combining high-intensity interval training (HIIT), strength training, metabolic conditioning (METCON), and cardio in one fast-paced class set to energetic music. Even without stepping into a ring for sparring sessions, shadowboxing or hitting an aqua-filled bag at Rumble can offer similar benefits. Apart from burning up to 13 calories per minute, boxing quickly activates the fat-burning mode in your body. It also allows for endless variations of punching combos that make workouts enjoyable and fresh.

If pilates and yoga are more up your alley when it comes to weight loss exercises, Sarah Sadie Newetth has some valuable advice for you. As a certified industry expert in these disciplines, Newetth suggests breaking down your exercise routine into manageable 8-9 minute sessions throughout the day if consistently committing to a full hour is a challenge. Adding an extra minute to warm up while dancing or moving to your favorite songs can set the stage for these shorter workout sessions.

To get started, you’ll need a mat and a foam roller that costs around $12 on Amazon. Newetth’s foam roller flow circuit incorporates various movements that target different areas of your body, including the spine, shoulders, abs, and core. Spending just 10 minutes on this routine can make a significant impact on your weight loss journey.

When it comes to timing your afternoon snack for optimal weight loss results, Josh York shares his expert insights. He recommends splitting your exercise routine into manageable time slots of 8-9 minutes each day and using one of those sessions as an opportunity to have a healthy snack while jamming out to your favorite song. Setting reminders on your phone will help build the habit of consistent movement.

Ultimately, when it comes to losing weight and engaging in regular physical activity, consistency is key. Incorporating short workouts into your