If your busy schedule doesn't allow for the recommended 30 minutes of daily exercise, a large study from Taiwan should make you feel better. The 13-year study tracked 416,000 participants and found that just 15 minutes of moderate exercise increased their life expectancy by three years, compared to those who didn't exercise. Daily workouts lower the incidence of cancer, and therefore lower the risk of cancer-related deaths.
Now who wouldn't dedicate 15 minutes a day if they could live longer? If you need some ideas for 15-minute mini workouts, check out the list below:
- Walk your dog briskly around the neighborhood.
- Head to the track and walk a mile, going around four times at a pace of four miles per hour (15 minutes per mile).
- Run one and a half miles at a pace of 10 minutes per mile.
- Do a mini interval workout on the elliptical or treadmill. Start off walking for two minutes, jog for two minutes, sprint for one minute, jog two, sprint one, jog two, sprint one, jog two, and end with two minutes of walking.
Keep reading for more 15-minute workout ideas.
- Do a 15-minute strength training circuit that includes one minute of jumping rope, one minute of walking lunges, one minute of running plank, one minute of burning squats, and one minute of crunches on a ball. Repeat this three times.
- Hit the pool and swim for 15 minutes (about 30 laps of a 25-yard pool).
- Do 15 minutes of upper body exercises including bicep curls, triceps dips, push-ups, shoulder presses, upright rows, and Romanian deadlifts.
- Pop in your favorite fitness DVD for 15 minutes.
- Clean the house. Vacuuming, dusting, sweeping, ironing, washing windows, and mopping the floors burn calories too.
- Hop on your bike, ride for seven and a half minutes, and then turn around and come home.
- Step on your yoga mat and do Sun Salutation B eight times.