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Running Just 10 Minutes A Day Can Significantly Improve Your Health

Running Just 10 Minutes A Day Can Significantly Improve Your Health

Exercise is good for you. Everyone knows that. But all too often, our thoughts on exercise focus on the gym. This is a problem. People who cannot afford the cost or find the time for a gym membership get discouraged, stop exercising, and watch their health decline.

You can exercise anywhere

But exercise is not complicated. Even the simple act of running for a few minutes per day can go a long way towards improving your physical and mental health. If you have worked out regularly in the past, you should know this. Yes, you feel exhausted at the end. But as your heart beats, your muscles ache, and your lungs heave, you feel alive in a way which you have not in some time.

Here are some of the benefits which even a short run or walk can get your body over time. And if you do not exercise enough, here are key tips to make sure that you do exercise enough for a healthier, better you.

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Even a short run can do a lot

According to the Huffington Post, researchers at the Mayo Clinic have found that running for just 50 minutes each week “can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure and even some cancers.”

And these are just a few benefits which researchers have found with going on a short run. Running also builds up your muscles and bones. This ensures that they will be denser in old age, hold up better, and prevent osteoarthritis. Running can also ensure that you sleep more soundly at night, improve your memory and metabolism, and ward off stress.

Perhaps most importantly of all, researchers found that running 60 minutes a week adds an average of 3 years to your life. In a society where plenty of people do not exercise at all, even a short run can place you well above average on the health spectrum.

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How to get up and start running

But running is hard, especially outdoors. It is almost always either too hot, too cold, or too wet, and something goes wrong whenever you actually decide to run.

However, it can be done. It should first be noted that if you are not confident you are fit enough to run, even regular walking can improve your health in largely the same ways which regular running can.  If you have not worked out in a long time, then the first thing which you should do is to start walking regularly.

After all, the most difficult part about running really is not the run itself. It is about having the concentration and will necessary to get out there and run on a regular time for a regular length. Establishing a routine is hard, but it is super important that it is done.

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But while running should be a routine, it should not be a chore. And we all know that society makes us feel like grabbing a hoverboard for even short distances is normal. There are other, less technological ways of making running fun.

Check out what’s around you on the run

For example, lose the MP3 or iPod when you go running, and actually take a real look at the world around you. Watch other runners going by, or whatever interesting sights on the road. This can be even better if you are exercising in an area with a lot of nature.

Push yourself to be faster

Another method is to race and constantly push yourself to complete a certain stretch within a faster and faster period of time. This was a method I like to use when I go running. By continually pushing yourself to be faster, you can gain a real sense of accomplishment. Such a method does take time, as there will be long stretches when you do not get any faster at all and your body just continues to hurt. But as long as you keep at it and know how much better you’re feeling, it will work out for you over the long run.

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Smile and keep running!

With our light frame and ability to lose heat by sweating, human beings evolved to be able to run for long stretches of time. Out in the African Serengeti, there are still native tribes which hunt prey by simply chasing the animal and forcing it to collapse from heat exhaustion.

We may not run as much as those men today, but even short runs and walks can have plenty of health benefits over the long term. As long as you make it fun and keep up a routine, you can soon find yourselves feeling better both in body and mind.

Featured photo credit: Torrey Wiley via flickr.com

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Last Updated on August 7, 2020

6 Best Fat Burning Exercises You Can Do at Home

6 Best Fat Burning Exercises You Can Do at Home

Gyms all over the world are re-opening, yet most people are put off by the various restrictions, risks, and the realization of not having so much time to dedicate to exercise anymore. Covid-19 has started a revolution within the fitness industry, and the new trend is all about at-home training. If you’re going to follow this trend, you’ll need to know some of the best fat burning exercises you can do at home.

Many busy people around the world don’t want to spend hours commuting and queueing outside of gyms, but the desire for a flat stomach is stronger than ever now that the summer season has finally peaked. If you want to maximize the little time you have to exercise from your living room, check out these fat burning exercises.

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck.

While it takes a lot of different kinds of training to reach well-rounded fitness (strength training, cardio, stretching, etc.), total body strength training and HIIT (high-intensity interval training) are best for burning off body fat quickly.

Apply this concept to the exercises that make up your routines, and they become dynamic, fat-burning workouts. Here are the best examples of exercises that consume a lot of energy and don’t require any equipment.

1. Burpees

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    No cardio compilation would be complete without burpees. They challenge every part of your body and send your heart rate soaring in no time. All this adds up to an exercise that burns about 10 calories per minute[1].

    Assuming you’re doing between 10 and 20 repetitions every minute, this is one of the best fat burning exercises out there. You can torch even more calories by upping the pace. Just make sure you don’t let your form suffer!

    2. Jumping Lunges

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    See the source image

      If you thought basic lunges were hard, you’ve never tried jump lunges before. This plyometric exercise strengthens all the same muscles, but it’ll also get your heart pounding in no time.

      To get started, simply lunge forward on your left leg as you bring your right arm forward and left arm back, elbows bent at 90-degree angles. From the lunge, jump straight into the air as you switch your arm and leg positions, then land with the opposite arm and leg in front. You’ll burn about 12 calories per minute, so you can really get a good workout in a short amount of time.

      3. Jumping Squats

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        Like with jump lunges, jump squats add a cardio element to a basic strengthening move. You’ll perform a bodyweight squat with your arms straight out in front of you, or bent with your hands behind your ears. At the bottom of the squat, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.

        4. Push-ups

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          Push-ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. To make pushups easier, elevate your hands on a bench, counter-top, or against a wall.

          To make push-ups more difficult, elevate your feet. The higher the angle (with your hands on the ground), the more of your bodyweight you support. Also, you can increase the range of motion by elevating your hands on books, push up handles, or something similar.

          5. Mountain Climbers

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            Mountain climbers might win the award for most travel-friendly exercise because they require no equipment and take up hardly any space. On the flip side, they also deserve some recognition for being super challenging.

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            A 150-pound person can expect to burn around 30 calories after three sets of 40 repetitions. You can easily incorporate any of these other moves to create a full workout, or simply go for as many sets as you can.

            6. Jumping Jacks

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              That’s right. This old-school warm-up is an effective form of cardio. The primary benefit of doing jumping jacks is that it elevates your heart rate. You breathe more deeply while jumping, which delivers oxygen to your bloodstream and ultimately to your muscles.

              In addition, you will also shake your lymphatic system and burn fat at a rapid rate[2], promoting weight loss. Extra tip: Do as many jumping jacks as possible for 10 seconds, rest for 10 seconds, then repeat the same routine for 20 seconds and 30 seconds.

              What to Do With These Exercises

              Each one of the above-mentioned moves has the potential of consuming a lot of calories on its own. Pairing them or combining them can be an excellent way of creating a time-effective, fat-melting home workout. I have been coaching busy executives, moms, and dads for over a decade, and finding time-effective hotel room workouts has always been a skill of mine. In my experience with extremely busy clients all over the world, three types of routine give the best bang-for-buck results while also improving the rate of compliance (it’s useless to have the best routine if you don’t practice it).

              Let’s explore a few examples:

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              Daily Walks

              This is the home fat burning protocol baseline. It’s important to realize that no exercise routine will help you lose weight if you don’t make a point of getting your 10,000 daily steps.

              If you’re able to be out and about, aim to get 10,000 steps per day. Walking serves as a great way to clear your head, manage stress, and keep fat gain to a minimum.

              This may not sound like a big deal, but getting around 10,000 steps per day may burn as many as 500 calories[3]. Taken over the week, that’s 3500 calories, or the same number of calories in a pound of fat.

              Walk in the morning. Walk while doing meetings on the phone. Walk after meals. Walk while you listen to podcasts. Walking time doesn’t need to be dead time.

              Bonus: When you go for your walks, press your tongue against the roof of your mouth and breathe through your nose. Nasal breathing has a ton of benefits including:

              • Better oxygen extraction, which can lead to more energy.
              • Maintain a balanced pH in your body.
              • Deep nasal breathing may decrease nerve activity in the sympathetic nervous system (fight or flight response).
              • Increase Nitric oxide, which can improve the flow of nutrients into your body, improve waste disposal, and regulate blood pressure.
              • Regulate workout intensity.
              • Mouth breathing accelerates water loss, which can accelerate dehydration.

              The Intermittent Training Protocol

              This protocol should be the base of your exercise program, and it takes virtually no time. Do this every day:

              Pick one of the above-mentioned exercises and perform it with perfect form, as fast as you can, for 30′ seconds, totally cold. If you have stiff joints or previous injuries, scale down the jumping version of the exercise with the static one (example: switch jumping squats with regular squats).

              Repeat this 2-3 times a day, every day.

              In his book, The Immunity Code, Joel Greene explains how quickly performing an exercise totally cold and at a totally random time of the day will prime your body to learn that particular movement pattern, improving strength, metabolic rate (therefore fat loss), and joint health.

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              The secret of maintaining a young body may as well be being able to sprint from zero to hero or squat as fast as you can without a second notice (as our ancestors might have been doing their whole life).

              This intermittent training protocol takes virtually no time and has an insane cumulative effect. Think about it: 30 squats, three times a day, for seven days is 30 x 3 x 7 = 630 squats that likely equal 1000 calories burned and virtually zero time consumed. A great idea is to do your chosen exercise each time you hit the toilet in order not to forget about it.

              The 20-minute Hotel Room HIIT Workout

              Here, the game gets tough. If you can cut 20 minutes, one to four times per week, you’re up for a sweaty, fat burning blast. Do this:

              Pick 4 of the above-mentioned exercises, and do them as fast as you can for 60 seconds, then rest for 2 minutes.

              Example of a lower body + core day:

              • 1′ jumping jacks, rest 10”
              • 1′ jump squats, rest 10”
              • 1′ jump lunges, rest 10”
              • 1′ jountain climbers, rest 2′
              • Repeat 3-4 times

              Example of an upper body + core day:

              • 1′ jumping jacks arms, fully extended, rest 10”
              • 1′ press-ups, rest 10”
              • 1′ burpees, rest 10”
              • 1′ mountain climbers, rest 2′
              • Repeat 3-4 times

              Final Thoughts

              Over my 10+ years of experience as a trainer coaching TV celebrities, executives, CEOs, and a ton of average people looking for a great workout, I’ve learned that the only way to help people maintain a fitness routine is to create a fitness regime that can improve people’s lives rather than consume it.

              Going to the gym is great, but it’s a time-consuming activity, and it’s rarely a necessary one if your goal is to be lean, young, healthy, and energetic. Over the past four months, I’ve been helping thousands of people to get fit from home, for free, in my private Busy Yet Fit Community by streaming my live home workouts every single day. Feel free to join and learn more about at-home routines that suit all levels of fitness.

              More on the Best Fat Burning Exercises

              Featured photo credit: Pavigym Prama via unsplash.com

              Reference

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