Do you have 4 Minutes? It Could Change Your Life.

Do you have four minutes? You probably do.

One of the biggest barriers to staying fit is the perception that we don’t have time. However, the truth is you don’t have time not to exercise. There is a lot of research showing that a little daily exercise improves health and now a new study from Penn State has more proof that a little goes a long way.

The research shows that just four minutes of daily strength training can yield dramatic improvements in mobility, balance, and leg strength in as little as 12 weeks. With only 1 in 4 older adults in Canada meeting the activity guidelines, and unintentional injuries caused by falls, being the leading cause of death in adults over 65, this research reinforces the idea that a little goes a long way.

Christopher Sciamanna, professor of medicine and public health at Penn State College of Medicine and lead author of the study, says,

The human body is designed to improve very quickly, and just a few repetitions of an exercise performed regularly can lead to huge improvements. Exercise is about forward thinking — think about what you want to be able to do and train for it.

The Power of Micro-Workouts

The researchers at Penn State College of Medicine, studied a simple, ultra-short exercise routine known as Functional Activity Strength Training (FAST-2.) The 97 older adults, with an average age of 74, were largely inactive before the trial, and were asked to perform a four minute workout with four exercises for 12 weeks.

• Push-ups: For upper body strength with modifications such as using a wall or countertop.
• Chair stands: Also known as sit – to – stands. Repeatedly standing up from a seated position.
• Two-arm rows: Pulling against resistance bands to strengthen the upper back and arms.
• Stair stepping: Stepping up and down on a mini-stepper for balance and functional leg mobility.

They didn’t count reps, they simply did each exercise for 30 seconds followed by 30 seconds of rest and that was it. Four minutes of exercise.

The Results.

Even though the workout was only 4 minutes long, after 12 weeks the results were remarkable. The program focused on exercises that improve activities of daily living. For example, getting up from a chair, climbing stairs, carrying groceries, improved posture.

The improvements were noticeable.

• Increased Leg Strength: Completing 4.2 additional chair stands in 30-seconds.
• Improved Balance: Gaining an extra 3.6 seconds of stability while standing on one leg.

While this may not sound significant, they translate to important real-world benefits. Being able to stand up smoothly, climb stairs without fear, and maintain strong balance are the exact metrics that predict future independence, reduce fall risks, and keep people out of the hospital or assisted-living facilities.

A dangerous combination

One more important aspect, even though the older adults had not been exercising regularly prior to the study they stuck with it. Participants completed their exercises on 81% of days. Removing barriers to exercise like going to the gym, or the perception that it will take too much time, was eliminated.

A little goes a long way.

I am constantly telling my clients that any activity is better than no activity. Even when it feels insignificant. If you are currently exercising regularly, don’t stop, but adding micro exercises into your day can make a difference for your health. If you don’t exercise now, time is no excuse. Get moving.

Lead author Dr. Christopher Sciamanna says it best:

“Exercise is the key to freedom. Freedom is the ability to be able to do what you want to do.”

Our body responds remarkably well to consistency, even in very small doses. By including purposeful, functional movements for just a few minutes a day, you can train for the life you want to live in 10, 20, or 30 years from now.

What small daily habit can you start today to protect your long-term independence?

Change your mind, change your health,

Shayla