BURSTING INTO HEALTH in 2021
11 minutes at a time…
Just 11 minutes. That is all you need to burst into health in 2021…!
I do like going to the gym to do exercise. I like meeting a friend or 2 to train with, or just by myself. I find it fun. I find the gym offers variety and can make it more challenging. I tend to try new things and if I'm meeting someone there's no putting it off and I get it done efficiently. But I know that's not for everyone. I also like getting physically active outside, or in the back yard but again that's not practical for everyone. SO finding what works can make the difference between maintaining a healthy level of physical activity and not.
The problem with not knowing how you like to exercise regularly can make it a guilt-induced burdensome thing you resent and find any excuse to avoid.
I get it! I was never one to play sports or be competitive but what I did find I liked when I did start to exercise because I thought I should, was the feeling afterwards. It was feeling like I have achieved something, and I felt relaxed. That feeling became my motivation to do it again and then I started to see physical results like some muscle tone in my legs. I started to feel strong and capable. Years later, when I went back to University to study Exercise Science, I found at 55 I was fitter and hitting good health targets, like glucose tolerance and body fat percentages, better than my younger colleagues. And yes, I was proud of that! and it also continues to spur me on the exercise train.
So now I really love staying physically active and I know for a fact that regular exercise will make you healthier and happier too... yes, it's an actual fact. But I do know you have to find your 'why'... like anything if it's going to be a part of your life it has to mean something to you.
Changing behaviour is complex and much of the thinking now around successful change to behaviour, whether that be to starting something new or stopping something old, motivation, or just 'wanting to' isn't always enough in itself. There is plenty of new information if you want to delve into behaviour change and I'm happy to help you find your 'why' but a good place to start is just to start www.rosecampbell.co rose@rosecampbell.co
Start small. See how you feel after one session, find one thing good like the feeling of accomplishment or peace or relaxed or tired or happy or relieved or strong or weak... whatever it is, it's a change. Success! Repeat.
Historically, lack of time, funds, space, ability, confidence, self-esteem and motivation are listed as the main barriers to regular exercise.
A recent scientific study established that very brief bouts of exercise can lead to meaningful gains in fitness and general health. Even 4-second bursts of intense exercise! The study found that 60 seconds of accumulated 4-second efforts over 11-15 minutes had 'positive health effects on untrained adults' and that this type of exercise can lead to 'rapid and meaningful improvements in strength and fitness' (Jakob et al. 2020). This evidence shatters those traditional obstacles making regular physical activity accessible to everyone.
Now, this means that if you did 3 short sessions per week of either basic resistance training, full-body exercises or some form of mono-structural exercise like running, swimming or cycling, and you did them with intention and vigour combined with some periods of rest you will feel a change. What is new about this evidence-based information is, if you currently struggle to get regular exercise its good to know that in only 7-15 minutes, with only super short burst of feeling uncomfortable, the physical and mental health rewards follow. Its a fact!
This 11-minute workout (below) is based on the ‘BX5 Training System’ developed by the Canadian Air force (watch the 1959 video link below for the original version). It has been tested, modified and updated for simplicity, safety and efficacy (Archila et al. 2021). Give it a go...
The 11-minute workout (see video links of each exercise).
1 minute of easy jumping jacks, to warm up
1 minute of modified burpees (without push-ups)
1 minute of walking in place
1 minute of high-knee running in place
1 minute of walking in place
1 minute of split squat jumps (starting and ending in the lunge position, while alternating which leg lands forward)
1 minute of walking in place
1 minute of high-knee running in place
1 minute of walking in place
1 minute of squat jumps
1 minute of walking in place, to cool down
The global pandemic has highlighted the importance of our health. Daily physical activity was prioritised in every lock-down around the world. We can't take our health for granted and we have to nurture and protect it ourselves. We are lucky and our physical activity time can be the best part of every day.
REFERENCESvigor
Thanks Rose for another great post with lots of important and interesting health knowledge. Insights and understandings and most importantly some really terrific practical and easily doable activities to transform that information into very tangible healthy outcomes. Caió