Exercise: 7 Minutes a Day Can Change Your Life

7 Minutes a Day Can Change Your Life

Sometimes there really aren’t enough hours in the day for exercise. Don’t let that stop you from getting the health benefits of physical activity. Throw out the misconception that exercise is only effective after 30 minutes or an hour. If you can find 7 minutes, you can make a difference in your fitness level and your life. 

Effective, Efficient Exercises
The “7-minute workout” involves doing 12 exercises for 30 seconds each, which translates to about 15 to 20 repetitions. You’ll even have time to rest in between sets.

This efficient program was developed by a Florida-based exercise physiologist from the Human Performance Institute. With this program, you’ll work all the major muscle groups:

  1. Jumping jacks (total body)
  2. Wall sit (lower body)
  3. Push-up (upper body)
  4. Abdominal crunch (core)
  5. Step-up onto chair (total body)
  6. Squat (lower body)
  7. Triceps dip on chair (upper body)
  8. Plank (core)
  9. High knees/running in place (total body)
  10. Lunge (lower body)
  11. Push-up and rotation (upper body)
  12. Side plank (core)

If you have more time, you can repeat the sequence of exercises.

Rapid Results
The secret to getting results in a 7-minute timeframe is the intensity. Moving rapidly through the sequence of exercises is vigorous, but it provides great benefits in less time. 

Follow these tips:

-Limiting your rest time in between sets keeps you in a calorie- and fat-burning zone, plus you can build muscle.  

-Prevent injuries by warming up with a light cardio (quick walk, jumping jacks).

-You’ll need to push yourself to get the full effects. So, if you are not in a regular habit of exercise, take a few weeks to get into better shape before you start the more intense 7-minute workout. 

Even if you can’t get through the full sequence, do what you can. Moving every day is essential to lifelong health. 

Watch Your Form, Track Your Workout

Some of the exercises in the workout may be familiar to you but it’s important to have the right form. To be sure you are doing the exercises correctly and to help keep you on track, I recommend Johnson & Johnson’s Official 7 Minute Workout. This free app includes videos of all the exercises you can include in your routine. You can set your fitness level and set reminders to exercise. Another option is to watch this video of a trainer going through the entire routine. 

To help you get started on a workout plan and to support you in all other dimensions of overall health and well-being, text our office at 325-268-0650 and ask about our LifeLong program. We can create a comprehensive, custom plan to help you achieve LifeLong health. But you can start today with just 7 minutes!



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