Emma Polette: Most of us could benefit from more exercise – discover the benefits of just 11 minutes a day

You are not the only person worried about your lack of physical activity.

We live in a very busy world where it can feel hard to fit in the recommended 150 minutes of moderate exercise a week.

Plus, for many of us, exercise comes with baggage: childhood embarrassment in PE classes, a hardcore plan that led to weight loss only for the weight to come back, or a body that can’t do what it used to do.

Regular physical activity is essential for good health.

We know this, and it adds to our worry.

To help motivate you to exercise more, it’s important to remind you of some key benefits: improved cardiovascular health, bone density, mobility, better sleep, balance, cognitive function, boosted immunity, confidence and mental health.

Here’s some good news.

A 2023 study in the British Journal of Sports Medicine showed that while 150 minutes of moderate activity is the gold standard to reduce the risk of cancer, cardiovascular disease, and early death, just 11 minutes of exercise a day will do a great job too.

In other words, start small to boost your health and longevity.

Plus, studies show you don’t have to do all 11 minutes at once.

Here are some ideas to get you started:

• Walk for 5 minutes in the morning. Sunlight first thing is also great for your mental and physical health. Set a timer for 2.5 minutes, walk out your front door and up the street. When the timer goes off, turn around and walk home.
• Do a 3-minute circuit when you get home from work. Set a one-minute timer and do a minute each of squats, push-ups (against a wall if you are starting out), and sit-ups.
• Stretch for 3 minutes before bed. Try some cat/cow stretches, take big deep breaths while raising and lowering your arms, and do some side bends.

Please check with your doctor if you haven’t exercised in a while before starting this plan.

Hopefully, by this time tomorrow, you’ll have done your 11 minutes of exercise.

Emma Polette is a personal trainer, yoga teacher and menopause health coach based in Albany.