Short on time? That’s no excuse not to get your heart pumping! Studies show that in as little as 10 minutes a day, you can get a workout in that could add years to your life.
Did you know that a 10-minute workout could add years to your life? A recent study published in JAMA Internal Medicine revealed that even small amounts of high-intensity exercise could add years to your life expectancy, despite gender, current BMI (Body Mass Index), or pre-existing cardiovascular disease or diabetes.
I don’t know about you, but this is music to my ears. As the days seem to get busier, I like to get the most out of my workout in the shortest amount of time possible! Who’s with me?
In the study, researchers observed the exercise habits and health of more than 200,000 Australian adults, ages 45 – 75, over an eight-year time span. Participants were broken up into three groups: those who participated in moderate exercise (leisure swimming, daily chores, etc.), those who participated in vigorous exercise (running, aerobic classes, etc.) up to 30 percent of the time, and those who exercised vigorously more than 30 percent of the time.
They found that those who participated in vigorous exercise up to 30 percent of the time had a 9 percent lower mortality risk, and those at the most strenuous level were 13 percent less likely to die early.
That means a 20-minute HIIT (High Intensity Interval Training) workout could pay off more in the end than that hour-long leisure stroll through the park.
So what exactly qualifies as high intensity exercise?
On a scale of 1 – 10, vigorous exercise is about a 7 or 8, according to the Department of Health and Human Services (or your spin instructor, as we are always measuring exertion by a numbers scale… ha!). If you feel like your heart is beating out of your chest and you’re struggling to grab it and put it back in, you have probably pushed yourself a little too hard. You want to aim for just below what seems nearly impossible. Challenging, but manageable.
The following activities can be classified as vigorous activity. Find the activity that you enjoy the most and aim to make it part of your daily routine!
- Racewalking, jogging, or running
- Swimming laps
- Competitive tennis
- Aerobic dancing
- Bicycling 10 miles per hour or faster
- Jumping rope
- Heavy gardening (continuous digging or hoeing, with heart rate increases)
- Hiking uphill or with a heavy backpack
- Stair Climbing
Not a fan of “traditional” cardio? HIIT workouts are a great way to get your heart pumping and get your biggest bang for your buck in the fitness department. Here are some links to various HIIT workouts that I’ve been dying to try:
Your new favorite HIIT workout: 10-20-30 by Hello to Fit
Killer Leg Workout | HIIT by Pancake Warriors
Total Body Bosu Workout HIIT 10 by Jill Conyers
Tabata Training HIIT Workout by Fit Mitten Kitchen
Hardcore HIIT with Weights Workout by Physical Kitchness
This is not an exhaustive list, so choose whatever activity keeps you motivated towards healthy living and your heart pumping!
Need some fitspiration? Tag your photos with #iheartfitliving for some encouragement and motivation by yours truly!
What is your favorite way to get your heart pumping? Share with me in the comments below.
Don’t forget to linkup with Jill Conyers and I for Fitness Friday! Fitness Friday is a weekly link up where anyone who writes about health and fitness-related topics or is interested in learning more about diet, exercise, nutrition, goal setting (and more) can join in on the fun! You can learn more about Fitness Friday here and link up with your own health-related post below![inlinkz_linkup id=585700 mode=1]