Can I move 11 minutes a day?Then you will live longer

It is undeniable that 2020 hindered activity levels. Increasing sitting time during zoom meetings, Netflix Bing, and virtual cocktail times is a pandemic-driven reality for many. And there are many studies that cite the myriad health risks of sitting for long periods of time. But the good news is! Recent studies show that despite the tendency to sit down, you can extend your life with just 11 minutes of movement a day. You may be wondering about the measurement of time per day you were hearing. Year. That’s true; previous studies, including a popular 2016 study, initially set a daily exercise goal of 60-75 minutes for mortality benefits. However, the study found that this latest study, published in the British Journal of Sports Medicine, was flawed because people mistakenly remembered their actual activity level in self-reported data. It was based. Taking a more objective approach, Norwegian school scientists of Sports Medicine are based on research on the use of activity monitors to track exercise and sedentary time. The results showed that participants who exercised 35 minutes a day saw the largest statistical difference in lifespan. Nevertheless, moderate exercise for only 11 minutes (equivalent to active walking) still had a significant positive effect. In addition, both timeframes had a positive impact, regardless of how much they were sitting. Most people can move 11 minutes a day 35 minutes of exercise daily is good for your health, but low barriers to entry make it easier for even the least active of us to move and still extend lifespan. .. So how do you do it? The easiest way is to take a walk outside or walk on the treadmill of your local gym. Walking is one of the best exercises. As winter weather keeps people indoors and COVID regulations restrict access to public gyms, more creative and accessible means may be needed to effectively spend 11 minutes at home. There is. Here are some ways to consider: Important Note: If you experience any pain while performing any of the exercises, stop immediately. Check with your doctor before starting a new exercise program. Perform 4 sets of 3-minute weight exercise sequences. 4 rounds of 3 minutes total 12 minutes, but that’s okay. You can process the bonus amount. Depending on the exercise you use, each round may take about 11 minutes at a slightly different pace. When choosing an exercise, be sure to choose a series of movements that correspond to a moderate effort of whole body training. For example, avoid doing only upper body movements unless you plan to do lower body movements the next day. Ideally, determine the number of repetitions of each exercise based on your fitness level, as in the example below, a 3-minute sequence of time frames, a 3-minute exercise sequence sample: 10-25 push-ups 25- 40 Weight Squat 1 Minute Jogging Yoga Flow Exercise Yoga is a great way to relieve stress and move your body. And it fosters a connection between your mind and body. If you’ve been practicing yoga for a while, you should be able to unfold the mat, set the timer to 11 minutes, and experience any combination of sun salutations and your favorite yoga poses. If you are new to yoga, don’t worry. A quick search for “11 minutes of yoga” on YouTube will bring up several free options. Or you can keep it very simple and practice one of my MINI-Z MoFlow 11 times. These one-minute yoga-inspired mobility sequences move the body through all basic athletic movements. Dance like no one sees Few are as fun and liberating as dancing to your favorite songs in the comfort of your home. And when you’re at home alone, you don’t have to dance like no one is watching. No one really sees it! It’s just you and your jam. It only takes 3-4 songs to reach the 11 minute threshold, so let’s unsuppress and start the groove. Need a playlist idea? Here are three bright songs to fill 11 minutes. Pharrell Williams’s “Happy” (3:52) Mark Ronson’s “Uptown Funk” (4:30) Bruno Mars’ “Hand Clap” (3:13) Watch the video above and be top class Take a look at some of the songs If you live in a complete house, dancing alone is not always an option. Having a family dance party adds time to family ties and mental health benefits. See how easy it is to fit into an 11 minute daily exercise. You can do it. In fact, you owe it to yourself after over the past year. No one can start over in 2020, but you can make up for the lost time by extending your life a little longer.