Get Results with a Seven Minute Workout
Have you seen the commercial that starts with “what if one stalk of broccoli could protect you from cancer? What if one push-up could prevent heart disease?” What if I told there was “one” thing you could do to be healthier, would you do it?
That one thing is to move. Movement may be the single most important thing you can do today and everyday to change your health. Exercise benefits all of our systems from cardiovascular to metabolism, to musculoskeletal, to our nervous system and brain. Movement lowers blood pressure, builds strength, boosts energy, and improves our brain function and mood. So what are you waiting for?
Here is a quick seven-minute workout that was developed by exercise scientists. It includes high intensity circuit training using just your body weight to achieve maximum results with minimal investment.
Perform the following exercises for 30 seconds each. Move right into the next exercise without resting in between. If you must rest keep it to 15 seconds or less. Each exercise needs to be performed at a high intensity. If the scale were one to 10 with 10 being the most intense, perform each exercise at an eight on the scale.
1. Jumping jacks
2. Wall sit
3. Push-ups
4. Abdominal crunch
5. Step ups (step or chair)
6. Squat
7. Tricep dips on chair
8. Plank
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank
If you want a longer workout you can repeat the circuit two to three times.
There are also apps available for additional training options and more advanced workouts.
As always, remember if you are just starting out don’t go too crazy and modify the exercises or decrease the time to match your current activity level. If you have any medical conditions be sure to discuss starting this or any new exercise programs with your physician before you start.
Whether you do this quick seven-minute workout program, a different program or just simply go for a walk, the important thing is that you are moving and taking steps toward better health.
Dr. Maria Fermoile is a Doctor of Physical Therapy at Alliance Health in Fresno. She alternates writing this column with Dr. Chris Telesmanic. Both will be happy to answer questions submitted to maria@alliancehealthfresno.com or chris@alliancehealthfresno.com. Learn more about movement, fitness and health in this space each week, on our Facebook page, by going to www.alliancehealthfresno.com, or calling 478-5833.
This article first appeared in the Hanford Sentinel, Movement is Medicine column, written by Alliance Health.
