With so many things to do in a day, getting a workout in can be put on the back burner and the last thing on your mind. But, studies show that exercising most days of the week result in a more positive mood and less rates of depression and anxiety.1 It’s important to exercise not only for your overall health, but also for your wellness and mood! As Elle Woods says from Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” Getting into a regular exercise routine can be helpful in staying positive and happy.
In European countries, it has been studied that regular physical activity within this population is associated with less coronary heart disease, more positive emotional well-being, and an overall healthy lifestyle.2 Europeans tend to have an active lifestyle by doing the little things they can fit into their day. They try to walk everywhere they can, cycling is very common, or they go dancing! Looking at Europeans who frequently exercise can be inspiring to do the same to accomplish the same complete healthy lifestyle.
We’ve all been there when we’ll say, “I’ll exercise today” and then things come up, life gets busy, and we can’t fit in that workout that we had wanted. This is a common barrier for most people who are trying to get into a regular exercise routine. Coming up with a set time that day that you know you can fit in a quick workout is key.
A common question that is asked is what time of the day is best to workout? The answer is that it depends on the individual and what works for them! One study investigated this concept by having healthy females participate in either morning exercise, evening exercise, or no exercise. Both groups that exercised had overall decreased calorie intake and increased positive mood. These results suggest that regardless of what time of the day one exercises, it will give you healthy benefits.3 So find a time that works for you and your schedule, this could be in the morning before your day starts, quickly on your lunch break, or later in the day. And for those days when you only have 20-30 minutes to workout, below is a total-body workout that you can do at home that has zero equipment!
Complete the first 6 exercises as a circuit, then reduce the reps by 5 with every new round. Complete 4 total rounds (or as many as you can!) and rest as needed. Finish with ab work as needed.
- Ströhle, A. J Neural Transm (2009) 116: 777. https://doi.org/10.1007/s00702-008-0092-x
- Steptoe, A., Wardle, J., Fuller, R., Holte, A., Justo, J., Sanderman, R., & Wichstrøm, L. (1997). Leisure-Time Physical Exercise: Prevalence, Attitudinal Correlates, and Behavioral Correlates among Young Europeans from 21 Countries. Preventive Medicine, 26(6), 845-854. doi:10.1006/pmed.1997.0224
- Maraki, M., Tsofliou, F., Pitsiladis, Y., Malkova, D., Mutrie, N., & Higgins, S. (2005). Acute effects of a single exercise class on appetite, energy intake and mood. Is there a time of day effect? Appetite, 45(3), 272-278. doi:10.1016/j.appet.2005.07.005