If starting a fitness program sounds too hard, too expensive, or too much for your lifestyle, budget, or schedule, you may want to re-think things. A new study shows that just 10 minutes of daily exercise could be truly life-saving, with estimates of over 110,000 US deaths that can be prevented if adults over age 40 make time for just 10 minutes of moderate to vigorous physical activity every day. Here’s what the study said, and tips from the certified personal trainers at Framework for making it happen.
From the Study
Essentially, researchers used accelerator data from 2003 to 2006 to review the activity levels of close to 5,000 participants between the ages of 40 and 85. Then, they tracked death rates through the end of 2015. The final number is an estimate, but by looking at population level, researchers were able to determine that even a little bit of daily exercise — just ten minutes! — can make the entire nation healthier.
Making that ten minute count is easier than it sounds, even for people who currently engage in zero to little physical activity. A few options worth considering:
- Walking outside or indoors on a treadmill
- Walk up and down a staircase
- Body weight exercises, such as push ups, body weight squats, and jogging in place
For many people, just knowing exactly how to get started is the biggest hurdle. That’s where an experienced personal trainer can be particularly helpful. In Reno, Framework Personal Training specializes in fitness over forty. We work with people of all abilities and build personalized fitness plans designed to meet people where they are and help them get wherever they want to go. Along the way, our clients learn proper technique and effective exercises while also benefiting from all the perks of weight-bearing exercise.
The study found that benefits increase when that daily exercise stretches to 20 or 30 minutes. And if you’re scheduling time with a personal trainer a few times a week, your weekly average of mindful exercise will more than cover the recommended time for major health benefits.
The Bottom Line
Ten minutes is a really minimal time investment with big health benefits. Get started today, or contact Framework Personal Training in Reno for professional assistance.