10 health benefits of a 10 minutes workout a day

From an increase in concentration and improvement in life expectancy to an improvement in blood pressure indices - what can you gain from short workouts each day and how even four minutes (!) Will suffice

We know. It's never easy to find time for fitness, especially in the summer months. But if you also do not do fitness because of a busy schedule, you should know that even an activity that lasts a few minutes has many benefits and can work wonders. Sceptical? Here are ten reasons that will convince you not to give up fitness completely, even on days when you run out of air.

1. Simple and not time consuming

This is an achievable goal for everyone that does not disrupt the daily routine and even increases your chances of performing the workout in full. By the way, trainees at all fitness levels may benefit from a short workout, from those who have never trained, through routine trainees to professional athletes.

2. You will not get bored

If until today you retired each time from training because it was long and tedious, this time you will be able to hold out. The short workouts do not require much commitment and will also provide you with opportunities to experiment with new activities. Decide that at the end of the work day you go to YouTube and experience a different type of training each time for at least ten minutes.

3. You can do it anywhere, anytime

You can spend ten minutes training anywhere and anytime you want, without compromising your plans at all. For example, try converting your coffee break into ten minutes of stretching, jogging or cycling around your building.

4. Your concentration level will rise (even in the heat of July-August)

In short physical training not only does time fly by but it also helps in improving the level of concentration. A study published in the journal Proceedings of the National Academy of Sciences showed that participants who performed ten consecutive minutes of brisk walking showed better results in their memory performance immediately after the activity compared to the time when they did not exercise. Moreover, the researchers even made it clear that activity that does not require much effort is enough to achieve these results.

5. Blood pressure indicators will improve

According to the American Sports Medicine Association, people with hypertension are advised to perform 30 minutes of aerobic exercise a day, but it is also possible to produce exercise sections three times a day, with each section lasting at least ten minutes. So if you are worried about your blood pressure, try a simple solution: park the car about a kilometer from your place of work, so that by the end of the work day you will have 20 minutes of walking. Leave the extra ten minutes for an hour later, and do it during a sample phone call.

6. Eat less

Short exercise does not cause extreme energy expenditure and therefore it contributes to balancing the secretion of hunger hormones, which contributes to weight loss.

7. Your life expectancy may be extended

A very large study published about a year ago in the British Journal of Sports Medicine and including information collected from 44,000 middle-aged women and men, found that the life expectancy of participants who trained for 35 minutes a day, was much higher than those who did not train at all.

But the surprising finding was that even the life expectancy of those who trained only 11 minutes a day was higher compared to the couch potatoes. So it's true that 11 minutes is a little over ten, but it's well worth it.

8. Warning! Your partner might join you.

If until now your spouse also used a thousand excuses to avoid joint training, now it's over! You can easily convince them to go for a run to the community center and return home after ten minutes.

9. Your sense of ability will increase

Short training contributes to improving the sense of ability. Even if your fitness level is low, persistence in short workouts daily will increase your sense of self-worth and confidence in your ability and start and finish a workout, even if it amounts to a few minutes.

10. If you go for intense training, even four minutes will suffice

Even if you do not have free ten minutes, You can also devote only four minutes to it and still gain the health and physical benefits of fitness training. In recent years, various short training methods have been developed that have been scientifically proven to be beneficial in improving cardiopulmonary endurance, increasing muscle mass, improving flexibility and more.

For example: Tabata - intense aerobic training performed for 20 seconds of work and a ten-second rest between exercises - and all this for only four minutes! While this is intense and especially difficult workout, thankfully it ends in four minutes. You can find a lot of these training on the internet.

Do not think that we recommend training ten minutes a day as a substitute for the accepted recommendations of health organizations that stand at least 150 minutes a week. However, it is always better to do exercise than to give it up completely, even if it is only few minutes a day.