More than 110 thousand deaths a year can be avoided in the United States by exercising for only 10 minutes a day for people over the age of 40, according to a scientific study.
We often feel like we don’t have enough time on the day to make a run. It seems like as we have to choose between work, social life, sport, etc., we find ourselves unable to do everything. But what about only ten minutes a day!
Benefits of walking 10 minutes
- Improving digestion:
The movement of the body helps in digestion by stimulating the stomach and intestines. Physical activity after eating also has a protective effect on the digestive system. It prevents diseases such as digestive ulcers, heartburn, Irritable bowel syndrome, constipation and colorectal cancer.
- Managing blood sugar levels
A key benefit of walking after eating is that it improves blood sugar management, helping to prevent excessive high sugar.
In a 2016 study of people with type 2 diabetes, a light 10-minute walk after each meal was found to be better than a 30-minute walk at any time to manage blood sugar.
- Weight loss
Exercise is known to play a key role in weight loss by burning calories (burning more calories than you eat), along with a healthy diet. Therefore, walking after meals may help seek to decrease calories and thus maintain the required weight.
- Regulation of blood pressure
Several studies have linked a 10-minute daily walk to low blood pressure levels, and a 10-minute walk is more useful for lowering blood pressure than a single continuous session.
Another study, conducted in stable individuals, found that starting a walking program can reduce systolic blood pressure by up to 13 percent or about 21 points.
Therefore, we recommend walking after each meal because of its health benefits, for a short period that may not exceed 30 minutes (divided by 3 times) that would be appropriate, and not significantly affect your daily schedule and obligations.
By completing three 10-minute walks per day, you can easily reach 30 minutes of daily physical activity, thus meeting recommended guidelines.
Importance of 10-minute exercises
1. You may simply regain your magic.
Whether you’re absent from the gym or simply feeling unenthusiastic about working out, a 10-minute run is the perfect way to restore your activity. It is an achievable goal, does not take long, and can be done at any time of the day.
2. Your mood will improve
Exercise allows the body to secrete chemicals called endorphins, which can help improve your mood and relieve stress.
Those positive chemical changes in your brain can occur in just 10 minutes, helping to relax and make you happier. This in itself has another positive impact on your mental health. Another advantage of setting specific goals is that this is great for your mental health.
3. This could extend your life span.
There is evidence that running once a week can not only prolong life expectancy, but also increase quality of life. Running has been shown to reduce blood pressure, reduce cholesterol levels and risk of type 2 diabetes and heart attacks.
4. You can limit sitting time
It requires reducing sitting times and lethargy to maintain health. The body is designed to move, so if you don’t move frequently, your cells can be pressured and strained, causing damage. So getting rid of lethargic and lazy behavior by running daily for a short time is great and very important.
5. Short daily running recharges your lungs
High-intensity exercise for short times benefits the lungs and heart just as long. This is very important to enhance oxygen’s ability to navigate within the body.
6. You’ll improve your impression of yourself.
There is a lot of evidence that shows that someone’s self-impression improves through running. Therefore, you have to do powerful exercises also for ten minutes and you will feel self-relieved, you will gain a lot of muscle, eventually lose fat from the body, and you will feel good about yourself.
