A recent study done in Taiwan and conducted over a period of 13 years, examined 416,000 participants and found that life expectancy can be raised by three years with just 15 minutes of exercise. So even if you have a busy schedule and can?t find the time to engage in elaborate, intensive workouts, you can commit to just 15 minutes of moderate exercise to be able to live a longer life. Daily exercise helps to protect the body from various health complications including cancer and heart disease.
The benefits of regular physical activity are as follows;
Weight control ? Regular exercise helps to shed excess weight and helps you maintain a steady, healthy weight. The more you exercise the more calories you burn. If you can?t engage in a workout routine, you can do simple activities like walk the dog or take the stairs instead of the elevator.
Protection from diseases ? Common health complications such as high cholesterol, high blood pressure, diabetes and heart disease often occur due to a sedentary lifestyle. Moderate physical activity done daily helps to ensure proper blood flow and improves your immune system.
Mood elevation ? Apart from physical benefits, regular exercise also positively influences the mind. Exercise triggers the release of certain chemicals that lead to a feeling of relaxation and well-being. It also improves your fitness levels and you are likely to experience greater confidence and self-esteem.
More energy ? Regular physical activity enhances muscle strength and boosts endurance. This allows you to function more efficiently and productively. Your lungs and heart function a lot more efficiently and this keeps you energized throughout the day.
Better sleep ? Regular, moderate exercise helps you fall asleep faster and also enables you to enjoy deeper sleep. However avoid exercising too close to bedtime.
A fun activity ? It is always better to engage in any physical activity that you enjoy. This makes it an enjoyable experience and gives you an opportunity to unwind. Play your favorite sport, take a dance class or go on a hiking trail.
Here are some ideas for 15 minute workouts;
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Walk your dog around the neighborhood. Take a brisk walk instead of a leisurely one, as this will elevate your heart rate and give you the proper benefit of the exercise.
Walk a mile. Go around a track 4 times at 4 miles an hour.
Go for a run. Cover one and a half miles at 10 minutes a mile.
If you don?t like exercising outdoors, do 15 minutes on a treadmill.
Engage in a strength training routine that includes jump rope, walking lunges, running plank, squats and crunches. Plan them in such a way that the entire workout takes only 15 minutes.
Go for a 15 minute swim. You can do about 30 laps in a 25 yard swimming pool.
If you prefer lifting weights, do 15 minutes of bicep curls, push-ups, shoulder presses and dead lifts.
Exercise for 15 minutes to your favorite aerobics DVD.
Do household chores such as sweeping, dusting, cleaning the windows and mopping.
Take your bike for a ride. Bike for 7 ? minutes and then turn around and bike back home.
Shut the windows, raise the volume on your stereo and dance.
Engage in a 15 minute yoga routine, or simply practice an intensive pose such as the sun salutation sequence 8 times.
Another great idea for your daily exercise is to park your car 15 minutes away from your house so that you can take a good, brisk walk back.
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