According to the latest study published on Monday in the journal JAMA Internal Medicine, it is revealed that 10 minutes of exercise can improve the physical and mental well-being of adults over the age of 40. This could be a lifesaving discovery because more than 110,000 deaths can be prevented if adults include 10 minutes of adequate to robust physical exercises into their daily routine.
10 Minutes Of Exercise Improves Health In Adults Over The Age Of 40
The minimum approach for better health is burning at least 700-1000 calories per week by doing physical activities. But millions of Americans are not even doing this; rather they spend most of their time watching T.V, playing video games, browsing the internet, etc.
Pedro Saint-Maurice, the study’s first author, and an epidemiologist at the National Cancer Institute said, “We know exercise is good for us. This study provides additional evidence of the benefits at the population level: if all adults in the United States (over age 40) were to exercise just a bit more each day, a large number of deaths could be prevented each year.”
The study has been conducted by the survey conducted by the National Health and Nutrition Examination that is recorded from participants aged 6 and above between 2003 and 2006. The researchers analysed activity levels of nearly 5,000 participants ages 40 to 85 and tracked rates of mortality by the end of 2015.
Saint-Maurice said that they have already reported that an adequate amount of exercise can provide many health benefits and this study not only focuses on the benefits for individuals but rather at the level of the population. He suggested that encouraging everyone to add an extra 10 minutes or more to their daily routine can make the nation healthier.
Dana Santas, a CNN fitness contributor and mind-body coach for professional athletes said that daily exercises are not only meant for gym rats or fitness freaks but rather anyone can do a minimum 10 min exercise. He also suggested that there are many ways to add 10 mins of physical activity to your daily routine like walking, yoga, or even dancing in your kitchen, etc.
From his point of view, 10 minutes of daily exercising is very much easier than everyone thinks. While considering the time you spend idly surfing on social media or watching your favourite show on tv, 10 minutes of exercise can be much easier. Doing exercises can’t be a big-time investment but it can deliver big health benefits, he included.
According to him, walking on a treadmill is the best and easiest way of consistent exercise in your busy life. He also encourages practising yoga since it not only improves your physical health but also helps in improving mental health by providing stress relief and also nowadays all levels of yoga instructions are available online so that you get access easily.
Many other activities can be done from your home without any kind of equipment. You just have to find the correct sequence of movements that will work on your whole body, balancing upper body strength, lower body strength, and cardiovascular exercises such as 10 to 25 push-ups, 25 to 40 squats, and a minute of jogging in place, added Santa.
Another best method is dancing it out. Play your favourite songs and you can dance in your kitchen or enjoy your time with family and friends like a celebration. You can spend more time doing this since it’s so entertaining and you are not only having fun but also improving your health along with your loved ones. As per the experts, exercise doesn’t have to be strenuous to be effective, and just a little boost in your routine can have huge impacts.