Did you know that a 15-minute exercise routine can make your life 10x better?
I know you’re busy and finding time to exercise isn’t easy, but if you want to be healthy, happy, strong, and energetic, a 15-minute exercise routine is all you need. Hitting the gym or working out for an hour isn’t always doable, and if you don’t have as much energy as you used to, there’s no need to force your body.
We’ve talked to different experts regarding how seniors can keep their muscles and hearts strong, and they’ve told us that all you need is a smart 15-minute exercise routine to work your body and see results. In today’s article, we’ll talk about all the benefits physical exercise can give you, as well as exercise ideas you could try at home. So, grab your workout gear, and let’s get sweaty!
1. Boost your cognitive function
If you have many things on your plate and you feel like you can’t focus, a 15-minute exercise routine is all you need to get your heart rate up, rev your metabolism, work your gorgeous muscles, and get an energy boost.
This way, you get a break, you do something good for your body, and you have a couple of minutes to take your mind off work and stress. You can set a timer for 50 minutes, followed by 10 seconds of rest, and do 15 exercises, or you can pick five and repeat them three times. You can start with squats, front lunges, back lunges, push-ups, then planks, side planks (25 seconds on each side), tricep dips, arms circles, jumping jacks, crunches, bridges, slow mountain climbers, bodyweight deadlifts, inverted rows, and end with bicycle crunches.
Of course, you can choose to do them in the order that you want; you can create your own 15-minute exercise routine or look online for a follow-along video. Don’t forget to warm up for a few minutes before you begin and cool down after you’re done with your exercises.
Experts discovered that exercise is great for seniors who want to improve their memory, think outside the box, avoid procrastination, and boost their overall cognitive functions.
2. Strengthen your heart and improve cardiovascular health
Did you know that a simple 15-minute exercise routine can strengthen your heart and improve cardiovascular health? If you engage in workouts that get your heart rate up, whether it’s cardio or strength (you have a combination of both in the exercises we’ve previously mentioned), your circulation will be improved, which means that your blood pressure will be lowered.
Moreover, being active, even if it’s for a short period, can help your cardiac output, meaning how well your heart pumps. Moreover, your risk of type 2 diabetes will be reduced, and if you already suffer from this health issue, it will help control your blood glucose.
3. Help you get those Zzz’s in
How many hours do you sleep during the night? Experts say that seniors should sleep between 7 and 9 hours per night, and if you have trouble sleeping, a 15-minute exercise routine will help you get those Zzz’s in.
Studies say that physical activity helps you regulate your sleep-wake cycle, lower your stress levels, make your muscles happy, and promote relaxation. Not to mention, working out can also help you breathe better and fill your body with a sufficient amount of oxygen, which will help you sleep better during the night.
Keep reading to discover other incredible benefits of a 15-minute exercise routine!
4. Improve your mental wellbeing
Getting plenty of movement throughout the day isn’t only beneficial for your body but also for your mind. All you need to reduce stress, feel better, and get rid of anxiety and depression is a 15-minute exercise routine.
When you get your workout in, your body releases dopamine and serotonin, which are known as feel-good hormones. These will make you feel more positive, energetic, and ready to tackle all of your tasks. Not to mention, the discipline and positive feelings you get during a sweat session can also be applied to your life. Win-win!
5. Help you lose weight
Can a 15-minute exercise routine help you shed pounds? Yes, it can. Consistency is key here, and if you pair your hard physical work with food that’s rich in nutrients, vitamins, and minerals, you can watch the fat leave your body for good.
While we all know that longer workouts can help us build muscle, burn calories, and sweat like crazy, short bursts of exercise can also boost your metabolism, make your muscles stronger and bigger, and burn calories.
If you do a 15-minute exercise routine five times a week, that’s 75 minutes of physical activity each week and is the perfect amount of time for seniors who want to be fit and strong. You can look for HIIT workouts on YouTube if you want to combine strength and cardio, and these will help you build muscles and burn fat at the same time.
Don’t forget that the number on the scale isn’t always the best tool to track results. Muscle weights just as much as fat, but it takes up less space. If you want to know more about your progress, you can invest in a smart scale that tracks how much fat, water, muscle, and bone you have. Click here to get a great scale! You can also take measurements and progress photos, and don’t forget that slow progress is still progress.
6. Boost your energy levels
We’ve already said that working out can have major impacts on your physical health and focus abilities, but another reason why it’s so amazing is because it can help you have way more energy.
While you might not always be in the mood for working out, because you’re tired, sluggish, and sleepy, you’ll feel a lot better when you’re done with it. Engaging in short bursts of physical activity will stimulate your blood flow, release endorphins, and send oxygen to your muscles. You’re going to have more energy for the day, especially if you’ve been sitting for hours and you hit a mid-day slump.
7. Increase your strength and flexibility
Even if you only engage in a 15-minute exercise routine, in just a couple of days or weeks, your body will be more flexible and strong, and your posture will be better. If you’ve been sitting in a chair for a long time, moving your body will help.
Make sure you perform exercises that won’t hurt your muscles or joints, and focus on things that make you feel good and strengthen your muscles. Don’t overdo it; check your form and see if it’s correct; maintain good posture; and stop immediately if you feel any pain.
15-minute exercise routine ideas
Suppose you don’t like the exercises we’ve talked about at the beginning of this article. In that case, there are lots of other workout options for you to check out if you want to be healthy and active, such as a brisk walk, some jumping jacks, stair climbs instead of taking the elevator, parking the car a block away from your destination and walking to the location and then back to the car, cycling, jump roping, hula hooping, trying a dance workout, Tabata training, working out with resistance training, swing, yoga, pilates, and the list can go on.
If you want to workout with weights to build some gorgeous muscles faster, make sure you incorporate some weights into your 15-minute exercise routine. Check these ones out! They’ll take your workouts to the next level without adding much pressure!
What do you think about this article? Do you workout? What are your favorite exercises? Let us know in the comments below! If you enjoyed reading this article and want to check out something else from Golden Years Bliss, here’s a good post for you: 8 Key Questions Older Adults Should Ask Their Doctors
