Why Exercise Matters (Especially Now)
- Supports Recovery and Mental Health
Exercise is a powerful tool in addiction recovery. It helps reduce stress, improve mood, and regulate brain chemicals like dopamine—the same chemical often overstimulated during substance use. Consistent movement helps build structure and routine, which are vital to long-term recovery. It’s not just about the body—it’s about healing the mind.
- Boosts Confidence and Energy
For anyone who feels out of shape or overwhelmed, just starting can feel intimidating. But as soon as you begin, your energy levels, mood, and self-esteem start to lift. Even a short workout can give you that “I did something for me today” feeling.
- Slows Aging and Strengthens Longevity
For older adults, regular movement improves heart health, joint mobility, and muscle strength. It helps maintain independence, improves sleep, and reduces the risk of chronic illness. In just 10 minutes a day, you can build a better future.
Your No-Equipment, Full-Body 10-Minute Workout
This routine is gentle enough for beginners but powerful enough to build strength, endurance, and confidence. Do each exercise for 1 minute with 30 seconds of rest between. Listen to your body—modify as needed. You’re not chasing perfection; you’re building consistency.
1. Jumping Jacks – 1 Minute
Benefits: Cardiovascular health, coordination, warm-up
Why it matters: Gets your heart rate up and blood flowing—setting the tone for the rest of your workout.
Modification: Step side to side instead of jumping if you have joint pain or are easing back into movement.
2. Squats – 1 Minute
Benefits: Builds leg and core strength, supports mobility, improves balance
Why it matters: Squats mimic real-life movements like sitting, standing, and lifting. They strengthen the foundation of your body.
Form tip: Keep your knees behind your toes and your chest lifted. Don’t worry about going too low—go where you’re comfortable.
3. Push-Ups – 1 Minute
Benefits: Strengthens chest, shoulders, arms, and core
Why it matters: Push-ups build upper body power and core stability. You’re training your body to carry you with confidence.
Modification: Drop to your knees or do wall push-ups.
4. Glute Bridges – 1 Minute
Benefits: Strengthens glutes, hamstrings, and lower back
Why it matters: Especially great if you sit a lot—glute bridges activate muscles that often go “asleep.”
Form tip: Lie on your back with knees bent, feet flat. Lift your hips, squeeze your glutes at the top, and slowly lower down.
5. Plank – 1 Minute
Benefits: Full-body strength, especially core and back
Why it matters: Planks improve posture, balance, and core strength—all essential as we age or recover.
Modification: Drop to your knees, but keep a straight line from head to hips.
Bonus: Deep Breathing & Cool Down – 2 Minutes
After your workout, sit or lie down. Close your eyes, inhale through your nose for 4 counts, hold for 4, exhale for 6. Repeat. This calms your nervous system and helps your body absorb the benefits of your workout.
What If You Miss a Day?
That’s okay. This isn’t about being perfect. It’s about showing up again. Every day is a new opportunity to choose yourself, even for just 10 minutes.
The Power of 10 Minutes
You may be thinking, “Is 10 minutes even enough?” The answer is a resounding YES.
It’s enough to boost your mood.
It’s enough to lower your stress.
It’s enough to remind yourself that your health matters.
And most importantly—it’s enough to get started.
Progress isn’t made in grand gestures. It’s built in the quiet moments of consistency. One squat. One breath. One minute at a time.
Whether you’re on a recovery journey, caring for others, or just trying to reclaim your strength—this 10-minute routine can be your first step.
Because small, consistent steps don’t just change your day.
They change your life.
You’ve got 10 minutes. You’ve got this. Let’s go.
