而 35 minutes of exercise daily is better for your health, a lower barrier to entry makes it easier to get even the most inactive among us moving — and still increasing your life span.
所以, how do you do it?
The simplest way is with a walk outside or on the treadmill at your local gym. Walking is one of the best exercises. With winter weather keeping people inside and Covid regulations limiting access to public gyms, 虽然, more creative, accessible means may be necessary to effectively get in your 11 minutes at home. Below are a few ways to consider.
Important note: If you experience pain while performing any of the exercises, stop immediately. Check with your doctor before beginning any new exercise program.
Do 4 sets of a 3-minute body-weight exercise sequence
Four rounds of three minutes add up to 12 分钟, but it’s OK — you can handle the bonus minute. Depending on the exercises you use, you may go at a slightly different pace during each round, making it about 11 分钟.
When selecting your exercises, try to pick a sequence of movements that will equate to a full-body workout of moderate effort. 例如, avoid doing only upper-body movements unless you plan to do lower-body movements the next day.
Ideally, do a combo, like the example below, determining the number of repetitions for each exercise based on your fitness level and maintaining a three-minute sequence for the time frame.
Sample three-minute exercise sequence:
- 10 至 25 push-ups
- 25 至 40 body-weight squats
- One minute of jogging in place
Practice a yoga flow
Yoga can be a great way to get your body moving while also relieving stress and fostering your mind-body connection
. If you’ve been practicing yoga for a while
, you should be able to unroll your mat
, set a timer for
11 minutes and go through some sun salutations or any number of combinations of your favorite yoga poses
If you’re newer to yoga, no worries. A quick search of “11 minutes of yoga” on YouTube offers multiple free options for you to follow along.
, you could keep it really simple and practice one of my Minute MoFlows
11 次. These minute-long
, yoga-inspired mobility sequences take your body through fundamental movements in all planes of motion
Dance like no one is watching
I admit it — 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 own home. And when you’re home alone, you don’t have to dance 喜欢 no one is watching; no one really is watching! It’s just you and your jam. It only takes three or four songs to get to your 11-minute threshold, so drop your inhibitions and get your groove on.
Want some ideas for your playlist?
Here are three upbeat songs to get you moving that will fulfill your 11 分钟:
- “Happy” by Pharrell Williams (3:52)
- “Uptown Funk” by Mark Ronson featuring Bruno Mars (4:30)
- “HandClap” by Fitz and the Tantrums (3:13)
If you live in a full house
, dancing alone might not always be an option
. Add some family bonding time and mental health benefits by doing a family dance party
See how easy it is to fit in 11 minutes of daily exercise? You can do it. 事实上, you owe it to yourself after getting through this past year. Although no one can give you a do-over of 2020, you can make up for lost time by adding a little more to your life span.