Why Just 5 Minutes Can Make a Difference

Convinced you don’t have time to hop on your Hydrow? Research shows that you don’t need to pull out your weekly calendar to find time to fulfill your CDC-recommended 150 minutes of exercise per week. You can actually use movement “snacks” to fit in effective exercise, even if your calendar doesn’t allow for longer workouts. The physiological and mental benefits can be mighty compared to the small amount of time these mini workouts take.

And the best part? You don’t even have to change your clothes or break a sweat. Just moving in short increments will give your mind a welcome break and get your blood flowing. 

Many imagine that an effective five-minute workout has to be more intense, consisting of high-intensity interval training (HIIT), difficult bodyweight exercises, and quick cardio routines. Of course, these heart-pumping  powerhouses can help you break out into a quick sweat if that is what you are looking for. But don’t underestimate the value of restorative movement such as stretching and mobility and the mindful movement of yoga. Any kind of consistent movement can pack huge benefits for your mind and body, even at just five minutes a session.

Possibly the five most powerful minutes of your day

Making the time for a short, five-minute workout can lead not only to physiological health improvements, one can experience a remarkable renewal of energy, a noticeable boost in mood, and enhanced mental clarity. A study out of Columbia University has shown that even brief five-minute walks at 30-minute intervals can help reduce blood pressure and blood sugar.

According to studies, these bursts of physical activity can also trigger the release of endorphins, the body's natural feel-good hormones, leaving you feeling revitalized and more positive. This surge in endorphins not only uplifts your mood but also helps alleviate stress and anxiety, creating a sense of calm and well-being. Additionally, studies show the increased blood flow and oxygen delivery to the brain during exercise improve cognitive function, sharpening focus and enhancing mental clarity. So, next time you crave a pick-me-up, consider taking that five-minute “movement snack” break. It may be just the refresher your body and mind need to thrive.

Get creative when incorporating “movement snacks” into your daily routine

The beauty of building micro-workouts into your day is that they don’t necessarily have to be planned. Here are some ideas for how to work in both planned and spontaneous five-minute movement breaks, both on and off the Hydrow:


  • Plan for a five-minute morning mobility routine before you start your day

  • Schedule your five-minute breaks between your meetings at work ahead of time

  • Commit to three bouts of five minutes a day before your mealtimes to stack healthy habits


  • Incorporate one of your favorite hip mobility movements when you step out of the car

  • Jump on the Hydrow for a quick row if you have a short waiting period at home. Coffee brewing? Reheating lunch? On hold on the phone? 

  • Incorporate some “secret strength” while waiting in line — calf raises or glute squeezes, anyone?

If we just remember to look for them, these pockets of time can be transformed into opportunities for movement.

Whether it's a quick walk around the block, a set of squats or a few minutes of stretching and mobility, incorporating these mini-workouts into your day can add up to significant health benefits. With a bit of creativity and determination and Hydrow’s Gimme 5 Collection for ideas and inspiration, you can easily carve out those precious five minutes for movement, boosting your physical and mental well-being along the way. With these tips and tricks, finding bits of time to care for yourself in the form of movement and exercise may be (much) easier than you think — and pay off greater than you imagined.