How 1 minute of exercise can change your life
The cost to begin is the best investment you'll ever make
Those of us in the exercise profession know that it can be a hard sell to get people to adopt an exercise regimen, despite the endless benefits that it offers throughout the lifespan. Looking better, feeling better, living longer, and moving well have all been repackaged in a myriad of ways in an effort to get people to move more and experience the life-changing benefits of exercise. But, clearly, it’s still not enough. Fewer than 50% of Americans meet the guidelines for aerobic PA and fewer than 25% of them participate in any resistance training activity.
Most of this can be attributed to a lack of knowledge coupled with gym/fitness intimidation. People simply don’t know where to begin, so they’ll start with what’s familiar or requires little skill: walking, elliptical, stationary bike, etc. Although any of these options are a solid first step in starting to exercise, most people fail to deviate from their go-to activity. They move their body, check the box, and think they’re benefiting from the movement despite a lack of progression. These hurdles of know-how and fear are also the reason why far fewer Americans do any type of strength training. It requires a bit of upfront programming + technique knowledge and skill or the confidence admit what you don’t know and hire a trainer.
When we frame the recommended amounts of PA as 150 minutes of moderate or 75 minutes of vigorous activity per week, it can feel daunting. The mental math of “How am I going to get this accomplished” starts to happen along with the perpetual bargaining with our inner voices. “Okay, if I just make it to 20 minutes, then I’ll take a break.”
This cognitive conflict reinforces the (false) ideas that exercise is a chore, a bout of suffering, or a punishment for a dietary compromise. For those who are new to exercise, the thoughts of a 60 minute class - which would feel like high intensity for a beginner, regardless of it’s intended dose - can be a deterrent to exercise.
Those minutes-per-week doses, however, can be broken up into smaller bouts. These 5-10 minute pockets of exercise can feel insignificant in a culture that prioritizes high-intensity, all out feats of fitness. However, a 2023 study from the UK showed just how powerful even a few minutes of high-intensity exercise can be - especially as it pertains to reducing cancer risk.
Exercise is highly effective at preventing certain types of cancer - namely breast, colon, endometrial, kidney, liver, and non-Hodgkin’s lymphoma. Furthermore, research has continually shown that higher intensity exercise is more effective than lower intensity exercise at preventing cancer via a dose-response relationship.
Researchers in this study examined accelerometer data from roughly 22,000 participants with an average age of 62 (thankyouverymuch!) and what they found was incredible. The majority (~90%) of vigorous physical activity was completed in one minute increments. The daily average of physical activity was 4.5 minutes.
Achieving this 4.5 minute daily dose was correlated with a 30% reduction in physical activity-related cancer incidence (i.e. those that are influenced by metabolic conditions, body composition, and related endocrine dysfunction) and an 18% reduction in total cancer incidence.
Whether you’re new to exercise or you’ve been a bit comfortable in your routine, adding tiny bouts of intensity still offers significant payoffs. If you’re someone who exercises regularly, this is NOT an invitation for you to dial it back - but rather, an opportunity to revisit your routine. What can you change in order to challenge your body in new ways?
For beginners (to high intensity movement) what might this look like?
Next time you’re on a walk, try jogging for 1 consecutive minute. Take 2-3 minutes to recover, and work the recovery down toward a 1:1 work/rest ratio.
After you’ve lifted weights at the gym, hop on the rower and row for a minute. Repeat 2-5x.
Jumping jacks with your kids in the living room
Air squats (for speed)
And because you’re expecting me to say it: There are always burpees.
Exercise is not impossible. In fact, the cost of entry is unbelievably low. I’m not saying the work is easy, but on-boarding higher intensity exercise doesn’t have to feel like a herculean task. A minute may be the catalyst to change your life.
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