All it Takes is 10 Minutes a Day

Most people find it difficult to follow an hour of exercise, every other day, three times a week regimen. These exercise recommendations, although sound, are largely rooted in the body building and sports community fitness programs of the 1960's and 1970's.

But recent studies have tried to look at different ways for people to get exercise benefits without having to be so structured about their fitness. A recent study sheds some interesting light on minimum amounts and exercise frequencies.

In a study entitled Minimum Amount of Physical Activity for Reduced Mortality and Extended Life Expectancy: A Prospective Cohort Study, the researchers were able to show that even as little as 15 minutes a day of exercise might have profound positive effects.

Other studies that have looked at older adult populations seem to validate the researchers findings. For several years now we have known that lesser amounts of exercise performed multiple times during the day provide almost the same health benefits as longer exercise sessions.

Choosing the right type of exercise program is more important than you think.What to do? I suggest starting any exercise program slowly. The number one reason people stop an exercise program within the first three months of starting one is exercise related injury. 

I make sure that clients start with an 8 week fundamental deep muscle strengthening program. The exercises involved work on hip, back and pelvic stabilization.

After the 8 weeks, I slowly introduce functional weight training and more complicated balance training. The nice part about the first 8 weeks is that it only takes 10 minutes of someone's time to practice the exercises at home.

The exercises are also designed to help alleviate back pain and strengthen bones. What ever you do, make sure to be safe and take your exercise program slowly.