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15 Minute Workouts: That is All the Time You Need According to New Study

By HERWriter
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Now there is no excuse to not find time to exercise. A new study out of Taiwan found that all you need is 15 minutes a day. The study was conducted by Tawain’s National Health Research Institute, and was published this month in the medical journal, The Lancet.

As reported on MSNBC.com, lead researcher Chi Pang Wen said, “Dedicating 15 minutes a day to a moderate form of exercise, like brisk walking would benefit anyone.”

The study consisted of 416,000 participants over 13 years focusing on the analysis of their health records. Their findings as reported on Reuters.com, found that the mere quarter hour of moderate daily exercise increased their life expectancy by three years.

"The first 15 minutes ... the benefits are enormous," Wen said.

Another result of this minimum amount of exercise is a lower occurrence of cancer. "Sooner or later, you are going to die. But compared to the inactive group, the low exercise group has a reduction of 10 percent in cancer mortality," Wen told Reuters.

Here are some time saving fifteen minute workouts using a resistance band and resistance ball.

Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, raising back up and repeat.

Band Seated Row
Loop band around sturdy object. Have a seat on ball and hold band at waist level in an underhand grip. Row band back, pointing elbows behind and keeping elbows in tight.

Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.

Dumbbell Hammer Curls
Hold weights at sides, palms facing in. Bend arms bringing top of weight towards shoulders.

Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.



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