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.
DAY 1
Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
BACK
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.
DAY 2
Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
BICEPS
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.
DAY 3
Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
SHOULDER WORKOUT
Dumbbell Lateral Raise
Sit on the ball with dumbbells at sides. Lift one foot off the ground and, keeping it lifted, raise arms out to the sides to shoulder level, elbows slightly bent and wrists straight. Lower arms and repeat
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
DAY 4
Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
ABDOMINALS ON BALL 15-20 reps each
Crunches
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place them behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down,
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
DAY 5
Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
Ball Dumbbell Flys
Lie on ball holding dumbbells straight up, palms facing in. Lower arms down to chest level. Contract chest to pull arms back to starting position.
Ball Chest Press
Lie on ball holding dumbbells in an overhand grip, arms bent at sides in a 90 degree angle. Press dumbbells up and in contracting chest. Bend arms down again to starting position.
DAY 6
Walk for 10 minutes then do 2 sets of 12 of each exercise for five minutes:
TRICEPS
Overhead Extension
Hold band overhead, letting in hang behind you. Pull band down behind back, about waist level with other hand. Arm overhead should now be bent at a 90 degree angle at elbow. While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm. Return to start and repeat on the other side
Dumbbell Tricep Kickback
Place one hand on the back of a chair. Hold weight in opposite hand. Bring leg of weighted side back into a split stance. Bend over from waist, supporting your weight on chair. Keeping abs in, row elbows up high past rib cage for starting position. Extend weight back, straightening arm and repeat.
DAY 7
Walk for 15 minutes
Online References:
“15 minutes of exercise a day can extend life by three years – MSNBC.com” MSNBC Web. 30 Aug. 2011.
http://www.msnbc.msn.com/id/44153048/ns/health-fitness/
“15 minutes of fitness a day can add 3 years to your life – Reuters.com” Reuters. Web. 30 Aug. 2011.
http://www.reuters.com/article/2011/08/15/us-exercise-taiwan-idUSTRE77E69L20110815
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed August 31, 2011
by Michele Blacksberg R.N.
Edited by Jody Smith