Hello friends, and welcome to this month’s Joyinmovement newsletter.
Did you know that chronic diseases are the No. 1 cause of death in the U.S? And if you’re over 65, there’s an 80% chance that you have at least one of those diseases.
Would you have the same answer I do when asked, “What can you do about it?”
My answer would be: EXERCISE can help. The Mayo Clinic reports that exercise can mitigate symptoms of heart disease, diabetes, asthma, obesity, lower-back pain, and arthritis. It can also ward off depression. So, why isn’t everyone on the exercise bandwagon? And if you’re not, why aren’t you?
Maybe you don’t know which exercises are “best.” Maybe you feel self-conscious in a gym or in an exercise class. Maybe you don’t have the time. If any of those reasons resonate with you, listen up.
“I don’t have the time” seems to be the number one answer.
So this month I’ll show you how you can improve your health in as few as seven minutes per day. You won’t need any fancy gym equipment. And the routine is easy to learn. I know it works, because I do it myself.
The Seven-Minute Workout
At age 61 I’m in great shape and I’d say my physical stats are those of a much younger woman.
I enjoy many kinds of exercises. I swim, hike, play golf, and can run around all day after my young nieces and nephews.
And when I’m on vacation, I exercise and walk A LOT. Recently I was in Hawaii with my cousin and we averaged 9 miles a day of walking over a 6 day period. We walked 121,872 steps during that time. She recorded it on her Fitbit!
When I’m working though, I can’t do this. My time for exercise is limited.
But I’ve still found an effective way to stay fit. It’s called high-intensity interval training (HIIT). And the latest research confirms that it can give you the same benefits as a traditional cardio workout combined with a weightlifting session—in seven minutes!
The program I use is a series of 12 short exercises done in rapid succession. Here’s what it looks like:
**** Please email me for the link to the PDF of Seven-Minute Workout****
Let me know if you want a free poster of the above Seven-Minute Workout, and I’ll send you the link.
As you can see, the only “equipment” you need is a chair. The Human Performance Institute developed this program for busy executives. Each exercise is done for just 30 seconds, with a 10-second rest between each one.
Exercise is one of those things that you have to do for a while to reap its life-enhancing benefits. If you’ve never been able to stick to an exercise program, this one’s for you. It’s fast. It’s easy. And pretty much anyone can do it.
Because the program automatically syncs up with your current abilities, it’s perfect for everyone. If, for example, you’re out of shape now, you may be able to do only one or two pushups in 30 seconds. But, with practice, you will be able to do more and more until you’re doing the maximum number in the time allotted.
The program is ideal for travelers as well. Any hotel room is now your gym. Just pack a pair of shorts and a T-shirt. And it’s a wonderful for people who think they don’t have time to exercise. Come on! Set the alarm for 5:53 a.m. instead of 6 a.m.
If you’re an exercise nut like me, you can make it more difficult by doing the routine twice without stopping. Or, you can spend more time on each exercise. For example, instead of a 30-second wall sit, I’ll do a two-minute wall sit.
If you’re not sure how to do any of the seven-minute exercises, let me know and I’ll send you a link to a video. It demonstrates each one and shows you the proper form. You can also download a free app for your smartphone.
And once you really get in shape, you can graduate to the Advanced Seven-Minute Workout. If you’d like to see the advanced version, let me know and I’ll send you the exercises.
Any exercise routine, even one that lasts seven minutes, can get boring after a while. That’s one reason I sometimes do the Seven-Minute Workout just once per week.
Ideally, you should supplement this workout with other physical activities. Do what you love! I have friends who love bicycling or martial arts. Or simple walks in nature. So take something that you like to do and mix it up with the Seven-Minute Workout. It will keep you interested, fit, and feeling good!
Until next month, find Joyinmovement and joy in life’s blessings!