Get fitter
Imagine you could lose weight, control anxiety and depression, delay ageing and improve brain power, all without pills or seeing a doctor. Amazing, right? Well, you can. all the research conclusively proves it, and the secret is simple. It’s just that people don’t like to hear it, because the secret is exercise!
the word ‘exercise’ tends to make us recoil, because it takes effort. but it doesn’t take that much effort and the benefits are colossal.
there’s a lot that can be done in 15 minutes to improve your physical health, whether it’s playing swingball, pushing a lawnmower or swinging some kettlebells around.
If you want specific exercises to do before jumping into the shower every morning, try some varied ones. rather than 15 minutes of press-ups, it would be more engaging to do 30 seconds, even if you do them on your knees at first. rest for 30 seconds, then do something else for 30 seconds and keep switching things up for 15 minutes.
Find things that work for you. you can do anything, as long as it gets your heart pumping, and it’s fine to rest for
There’s a lot that can be done in 15 minutes to improve your health
30 seconds (or longer if needed) between short bursts.
Just bear in mind we have a quirk to our psychology that means we tend to overestimate calories burned when exercising and underestimate calories consumed in snacks. so don’t think that 15 minutes’ exercise means you can eat a chocolate bar!
Exercise isn’t a commodity you have to buy, so you don’t need to join a gym. It costs nothing to take the stairs instead of an escalator or to walk to the shop for a pint of milk instead of driving. any movement is good, but we often have the mindset that exercise is an all-or-nothing process. We don’t have to be sweating for half an hour for it to count.
In one study from the University of Virginia, volunteers included three 10-minute exercise sessions a day. after three weeks, their aerobic fitness was equal to that of people up to 15 years younger, and their strength, muscular endurance and flexibility were equal to people up to 20 years younger.
you simply have to include more movement into your day – play cards instead of watching tV when you’re bored, or do a few squats while waiting for the kettle to boil. doing something for just 10 minutes every other day is absolutely fine if you’re a ‘beginner’. Just find things that work for you and build the time up.