Daily exercise: just 11 minutes a day increases lifespan

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You might be wondering about the hour-by-day measurement you’ve been hearing about for years. It is true; previous studies, including a popular 2016 study, had initially set the daily exercise target at 60 to 75 minutes for the mortality benefits. However, that study was based on self-reported data, which this latest study, published in the British Journal of Sports Medicine, found to be flawed due to people poorly remembering their actual activity levels.

Taking a more objective approach, scientists at the Norwegian School of Sports Medicine based their research on using activity monitors to track exercise versus sedentary time. The results showed that participants who exercised 35 minutes per day saw the greatest statistical difference over lifespan. Yet just 11 minutes of moderate exercise – equivalent to a brisk walk – still had a noticeable positive impact. In addition, the two deadlines had a positive impact, regardless of the length of the session.

While 35 minutes of exercise a day is better for your health, a lower barrier to entry keeps even the most inactive among us moving, while also increasing your lifespan.

So how do you do this?

The easiest way is to walk outside or on the treadmill at your local gym. Walking is one of the best exercises. With wintry weather keeping people indoors and Covid regulations limiting access to public gyms, more creative and accessible ways may be needed to effectively spend your 11 minutes at home. Here are a few ways to think about it.

Important note: If you experience pain while performing any of the exercises, stop immediately. Consult your doctor before starting any new exercise program.

Jogging in place increases your heart rate - a perfect way to burn calories during the winter months.

Do 4 sets of 3-minute bodyweight exercises

Four three-minute rounds add up to 12 minutes, but that’s OK – you can handle the bonus minute. Depending on the exercises you use, you may want to go at a slightly different pace with each round, or about 11 minutes.

For good push-up form, make sure your upper and lower body are straight to establish the plank position.

When selecting your exercises, try to choose a sequence of movements that will amount to a full body workout with moderate exertion. For example, avoid doing only upper body movements unless you plan to do lower body movements the next day.

Push-ups build strength in the upper body.

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 streak for the period.

Example of a three-minute exercise sequence:

  • 10 to 25 push-ups
  • 25 to 40 bodyweight squats
  • One minute jog in place

Practice a yoga flow

Yoga can be a great way to get your body moving while relieving stress and promoting body-mind connection. If you’ve been practicing yoga for a while, you should be able to unroll your mat, set an 11 minute timer, and do sun salutations or any combination of your favorite yoga poses.
How to create a home gym space that's right for you

If you are new to yoga, don’t worry. A quick search for “11 minutes of yoga” on YouTube gives you several free options to follow.

Alternatively, you can keep it really simple and practice one of my Minute MoFlows 11 times. These yoga-inspired one-minute mobility sequences take your body through fundamental movements in all planes of motion.

Dance like no one is watching

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I’ll admit it – it’s 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 as no one is watching; no one is really watching! It’s just you and your jam. It only takes three or four songs to hit your 11 minute threshold, so let go of your inhibitions and get your groove on.

Want ideas for your playlist?

Here are three upbeat songs to get you moving and filling your 11 minutes:

  • “Happy” by Pharrell Williams (3:52)
  • “Uptown Funk” by Mark Ronson with Bruno Mars (4h30)
  • Fitz’s “HandClap” and temper tantrums (3:13)
If you live in a packed house, dancing alone might not always be an option. Add time for bonding and mental health benefits by hosting a family dance party.

See how easy it is to get 11 minutes of daily exercise? You can do it. In fact, you owe it to yourself after going through this last year. While no one can give you a 2020 overhaul, you can make up for lost time by adding a little more to your lifespan.

Dana Santas, known as “Creator of mobility, “is a certified strength and fitness specialist and body-mind coach in professional sport, and is the author of the book” Practical Solutions for Back Pain Relief. ”

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