We are cautioned to be skeptical of claims that you can lose weight while eating everything you want or that you can get in shape without spending hours at the gym. For good reason, too. These claims are essentially the equivalent of a get rich quick scheme, with the same expected results.
But there are some popular exercise programs that aim to increase your endurance, build muscle, and improve your health in less than 10 minutes per day. One is a popular seven minute workout that was published in a fitness journal and received much media attention. There is even an app for your phone that will guide you through the workout. If seven minutes seems like too much, there is even a four minute version! But is less than 10 minutes of exercise per day enough? This is the topic of my Health & Fitness column in the Aiken Standard this week.
Current guidelines call for all adults to participate in moderate intensity physical activity for 2 hours and 30 minutes per week or vigorous activity for 1 hour and 15 minutes per week. You can meet this recommendation by going for a brisk walk for 30 minutes on 5 days each week, running for 25 minutes on 3 days per week, or some combination of the two. In addition, you should do strengthening and flexibility exercise at least two days of the week.
For many people, these recommendations seem daunting. In order to make it easier to meet these goals, the exercise time can be divided into shorter sessions. For example, three 10 minute walks are a substitute for walking 30 minutes at once. But some people may still find doing enough exercise to get in shape a challenge, which is why the seven minute exercise program became so popular. And for many, an effective way to improve their fitness.
The effect of exercise on health and fitness is determined by the dose—the combination of intensity and duration. Improvements in aerobic fitness and strength are more related to the intensity of the exercise. As little as a few minutes per day of high-intensity training can be enough to improve fitness, which is why these programs include a combination of vigorous aerobic and strength exercises. In fact, bouts as short as one minute of very intense exercise can improve strength and aerobic fitness better than lower intensity exercise done for a longer time.
Because these programs tend to be intense means that you have to be fit to even get started. A very short program may not be a good choice for people who are not already in shape or who are new to exercise. There may be a greater risk of injury in people who are unfit and start exercising at a high intensity. At the very least, muscle soreness is likely and may impact your ability—and motivation—to repeat that exercise the next day. It is smart to start slowly and gradually increase exercise duration and intensity as your fitness improves.
If you are interested in starting a 10 minute per day routine you may want to start with an app or video that leads you through daily workouts. These may involve using your own body weight for resistance or may require using minimal equipment like dumbbells or resistance bands. If you are more of an expert, you could create your own routine using exercises you are familiar with. You should also warm up before and cool down after each session, something that may not be included in the 10 minute program.
While a 10 minute exercise program can improve your fitness, it shouldn’t be the only physical activity you get. Optimal health and fitness benefits are realized by combining daily physical activity with regular exercise. The best advice is to be as active as possible every day by limiting the time you spend sitting and looking for opportunities to move. Walking instead of driving, using the stairs, and taking the dog for a walk are good ways to increase your activity. You should also dedicate time for exercise to improve your strength and aerobic fitness at least 2–3 days per week. A very short exercise routine may make it easier for you to meet this goal.