10 Minutes to Health!
Most people report a lack of time as the number one deterrent to exercise. What if you could reap the benefits of exercise with only 10 minutes per day?
A study published recently in the JAMA Internal Medicine estimated that more than 110,000 US deaths could be prevented each year if adults over the age of 40 years added 10 minutes of moderate to vigorous physical activity to their daily lives. Increasing to 20-30 minutes could save even more lives, the study reports.
It’s not a huge time commitment, but 10 minutes can deliver massive health benefits.
It would be very easy to add 10 minute of activity into your daily life:
You could start walking in the morning, at lunch or after work.
You could do a 10 minute yoga routine to start your day.
You could follow a 10 minute online muscle conditioning program.
Here’s a 10 minute program incorporating body weight exercises that will strengthen your lower body, upper body, core and cardio:
Squat Elbows to Knees
Keep your knee caps pointing in the same direction of your toes and your feet about shoulder to hip width apart.
Squat down to a comfortable position reaching your elbows towards or to touch your knees.
Return to the start and reach to the sky lifting your heels off the ground up onto your toes.
Maintain an elongated spine and keep your core active and strong.
Continue for 1 minute.
Tricep Dip
Sit in a chair with your feet in front of you, hands positioned to the side of your hips and with your fingers pointing forward.
Bring your hips forward of the seat, position your elbows over your wrist and then slowly bend your elbows as your hips lower and then extend your elbows as your hips raise.
Continue for 1 minute.
Keep your knees more bent to make it easier and more straight to make the exercise more difficult.
Plank
Lie on your stomach.
Position your elbows under your shoulders.
Contract your abdominal muscles and then slowly lift your body onto your toes and your elbows.
Keep your back straight and shoulder blades pulled together.
Remember to breathe.
Hold this position for one minute.
Take breaks if needed.
Skipping
Imagine you are holding a skipping rope and skip for 30 seconds.
Bonus: if you complete with an actual skipping rope!
Feel free to keep it low impact and instead of jumping, just walk your feet quickly on the spot while moving your arms as if you are holding a jump rope.
Go through these four exercises 3x for a 10 minute full body muscle and cardio circuit. Take breaks as needed.
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.