Boost Fitness with these 5-Minute Exercises

Isn’t it astonishing that just a few minutes of your time could potentially add years to your life?

According to multiple studies, high-intensity workouts can provide the same benefits as long, drawn-out exercise routines in half the time.

High-Intensity Workouts for Increased Longevity

Still skeptical? Consider this: Quick, intense activities that elevate your heart rate can burn calories faster, reduce body fat, and lower heart rate and blood pressure.

So, what type of exercises should you be doing? Here are three high-intensity workouts supported by robust research:

The Power of Push-ups

Did you know that cramming in as many push-ups as possible in just a minute could significantly lower your risk of heart disease, the leading cause of death worldwide?

Push-ups work several muscle groups at once

PEXELS

A study conducted by Harvard researchers involving 1,104 healthy firefighters found a strong correlation between the number of push-ups a man can do in a minute and a reduced risk of heart disease.

How to Do a Push-Up

Here’s a quick guide on how to do a push-up effectively:

• Start on all fours with your arms straight and your hands slightly wider than your shoulders
• Keep your legs aligned with your back
• Bend your elbows to lower yourself toward the ground
• Stop when your elbows are at 90-degree angles
• Straighten your arms to push yourself back up into your starting position to complete a rep
• Perform as many reps as you can while maintaining proper form

The Benefits of Brisk Walking

A brisk walk could potentially slow down your body’s biological clock, according to a study from the Diabetes Research Center at the University of Leicester.

Walking at a faster pace is linked to longer telomeres – the “caps” on the ends of our chromosomes that play a critical role in the aging process.

In their study, the researchers found that individuals who reported walking at an average or brisk pace had longer telomeres than those who reported walking at a slow pace.

The Benefits of Lifting Weights

Lifting weights can also significantly reduce your risk of death. According to a study published in the British Journal of Sports Medicine, weight lifting was linked to a 9% to 22% lower risk of dying.

Additionally, a small study published in the Scandinavian Journal of Medicine and Science in Sports suggests that you can see significant strength gains with just three seconds of intense lifting.

How to Lift Weights

If you’re interested in incorporating weight lifting into your routine, here’s how you can get started:

• Move the weight up and down in a controlled fashion to focus on the muscles you want to work
• Rest for about one minute between each exercise