Taking a more objective approach, scientists at the Norwegian School of Sports Medicine based their research on the use of activity monitors to monitor exercise time versus sedentary time. The results showed that participants who exercised 35 minutes a day saw the biggest statistical difference in life expectancy. However, just 11 minutes of moderate exercise – equivalent to a brisk walk – still had a notable positive impact. Furthermore, both deadlines had a positive impact, regardless of the number of sessions.
Although 35 minutes of exercise a day is better for your health, a lower barrier to entry makes it easier to get even the most inactive among us to move – and still increase your life expectancy.
So how do you do that?
The simplest way is to walk outdoors or on the treadmill at the local gym. Walking is one of the best exercises. With winter keeping people indoors and Covid regulations limiting access to public gyms, however, more creative and affordable means may be needed to get your 11 minutes at home effectively. Below are some ways to consider.
Important note: If you feel pain while doing any of the exercises, stop immediately. Consult your doctor before starting any new exercise program.
Do 4 sets of a 3-minute bodyweight exercise sequence
Four rounds of three minutes add up to 12 minutes, but that’s okay – you can handle the bonus minute. Depending on the exercises you use, you can go at a slightly different pace during each round, making it about 11 minutes.
When selecting your exercises, try to choose a sequence of movements that will be equivalent to a moderate-strength full-body workout. For example, avoid making movements for the upper body only, unless you plan to make movements for the lower body the next day.
The ideal is to do a combination, as in the example below, determining the number of repetitions for each exercise based on your fitness level and maintaining a three-minute sequence for the period.
Sample three-minute exercise sequence:
- 10 to 25 push-ups
- 25 to 40 bodyweight squats
- A minute of running in place
Practice a yoga stream
If you are new to yoga, don’t worry. A quick search for “11 minutes of yoga” on YouTube offers several free options for you to follow.
Dance like no one is looking
I admit – this is my favorite way to fit 11 minutes of movement into my day. There are few things as fun and liberating as dancing to your favorite tunes in the comfort of your home. And when you’re home alone, you don’t have to dance to like nobody is looking; no one is really looking! It’s just you and your jam. It only takes three or four songs to reach your 11-minute limit, so let go of your inhibitions and get into the rhythm.
Want some ideas for your playlist?
Here are three animated songs for you to move around that will fill your 11 minutes:
- “Happy” by Pharrell Williams (3:52)
- “Uptown Funk” by Mark Ronson with Bruno Mars (4:30)
- “HandClap” by Fitz and the Tantrums (3:13)
See how easy it is to practice 11 minutes of daily exercise? You can. In fact, you owe it to yourself after getting over the past year. While no one can give you a chance to redo 2020, you can make up for lost time by adding a little more to your life expectancy.
Dana Santas, known as the “Mobility Maker, “is a certified strength and conditioning specialist and mind-body trainer in professional sports, and is the author of the book” Practical Solutions for Back Pain Relief. ”