{"id":77315,"date":"2025-07-20T06:17:19","date_gmt":"2025-07-20T06:17:19","guid":{"rendered":"https:\/\/www.europesays.com\/us\/77315\/"},"modified":"2025-07-20T06:17:19","modified_gmt":"2025-07-20T06:17:19","slug":"nothing-too-sudden-because-i-dont-believe-in-deepika-padukone-shares-her-go-to-10-minute-fitness-routine-and-mantra-she-swears-by-to-make-it-more-effective-fitn","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/77315\/","title":{"rendered":"\u2018Nothing too sudden, because I don\u2019t believe in\u2026\u2019: Deepika Padukone shares her go-to 10-minute fitness routine and mantra she swears by to make it more effective | Fitness News"},"content":{"rendered":"

Finding time to work out can be a challenge, especially on days packed with commitments. But, in a recent interview, actor Deepika Padukone<\/a><\/strong> offered insight into how she fits fitness into her busiest days.\u00a0<\/p>\n

The actor revealed her go-to strategy when she\u2019s short on time to Tweak India: \u201cIf I had only 10 minutes, I would probably do a quick cardio and a stretching session, but nothing too sudden, because I don\u2019t believe in doing anything to increase your heart rate suddenly. Whether it\u2019s on a treadmill\u2026 maybe like a brisk walk or going for a jog, and then a few yoga stretches such as cat-cow, some spinal articulation, focusing on body parts like neck, shoulder, mobility, spine, hip, ankles.\u201d<\/p>\n

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Her approach focuses on combining movement with caution, suggesting that even brief workouts can be effective \u2014 if done mindfully.\u00a0<\/p>\n

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So, is there a risk in doing sudden high-intensity cardio without gradual buildup, especially in a short workout?<\/b><\/p>\n

Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com<\/a>, \u201cAbsolutely, there are risks associated with jumping into high-intensity cardio without a proper buildup, especially for individuals who are not regularly active or are dealing with underlying health concerns. When the heart rate spikes abruptly, it can place unexpected stress on the cardiovascular system<\/a><\/strong>, muscles, and joints. This can lead to dizziness, breathlessness, or even minor injuries like muscle pulls or joint strain.\u201d<\/p>\n

A gradual warm-up allows the body to prepare, physiologically and mentally, for physical exertion. It increases blood flow to muscles, elevates core temperature, and improves mobility, reducing the likelihood of strain. \u201cWhether you\u2019re doing a short or long workout, the principle remains the same: begin at a moderate pace and allow your body to adapt progressively. It\u2019s about working smart, not just hard,\u201d stresses Dr Shravani.\u00a0<\/p>\n

How effective can a 10-minute routine that combines light cardio and stretching be for someone with a packed schedule?<\/b><\/p>\n

A 10-minute routine may seem brief, but when done consistently and with intention, it absolutely has value, especially for individuals with sedentary lifestyles or time constraints. Light cardio gets the blood flowing, while stretching improves flexibility, posture, and even mental clarity.<\/p>\n

\u201cFor those juggling hectic schedules, these micro-workouts<\/a> <\/strong>can serve as vital movement breaks that re-energise the body and reduce stiffness. Over time, they can enhance mobility, reduce stress, and contribute to better metabolic health. While it may not replace a full workout for weight loss or muscle building, it\u2019s an excellent way to stay active and build a habit of movement, often the hardest part,\u201d notes Dr Shravani.<\/p>\n

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Ideal way to structure a short workout\u00a0<\/b><\/p>\n

Dr Shravani explains, \u201cThe ideal short workout should be structured around three core principles: activation, movement, and recovery. Start with 2\u20133 minutes of gentle dynamic movements \u2013 like shoulder rolls, walking lunges, or cat-cow stretches \u2013 to activate the joints and muscles.\u201d<\/p>\n

Follow this with 5\u20136 minutes of steady-paced cardio movements such as marching in place, low-impact jumping jacks, or stair climbs, depending on your fitness level. Finally, close with a couple of minutes of static stretching or breathwork to allow the heart rate to return to baseline and to ease any muscle tension.<\/p>\n","protected":false},"excerpt":{"rendered":"Finding time to work out can be a challenge, especially on days packed with commitments. But, in a…\n","protected":false},"author":3,"featured_media":77316,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[53431,53444,53441,35513,53429,53430,53436,1198,53437,210,53442,53433,53446,53443,53440,53435,53438,53432,53439,67,132,68,53445,53434],"class_list":{"0":"post-77315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-10-minute-workout-routine","9":"tag-best-short-workout-plan","10":"tag-celebrity-fitness-secrets","11":"tag-deepika-padukone","12":"tag-deepika-padukone-fitness","13":"tag-deepika-padukone-workout","14":"tag-dr-vajalla-shravani","15":"tag-fitness","16":"tag-fitness-tips-for-busy-schedules","17":"tag-health","18":"tag-micro-workouts","19":"tag-mindful-cardio","20":"tag-mobility-and-flexibility-tips","21":"tag-quick-fitness-routine","22":"tag-risk-of-sudden-cardio","23":"tag-safe-cardio-practices","24":"tag-short-exercise-routine","25":"tag-short-workouts-benefits","26":"tag-stretching-exercises","27":"tag-united-states","28":"tag-unitedstates","29":"tag-us","30":"tag-workout-without-injury","31":"tag-yoga-stretches-for-busy-days"},"share_on_mastodon":{"url":"","error":"Validation failed: Text character limit of 500 exceeded"},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/77315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=77315"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/77315\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/77316"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=77315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=77315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=77315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}