These 10-Minutes-A-Day Exercises Can Help You Live Longer
Did you know that muscle strength is an indicator for a long and healthier life? Research shows that people with higher muscle strength have a 54 per cent lower risk of mortality than those with lower muscle strength – and that muscle strength, not muscle mass, is the key indicator.
What’s more, the link between low strength and increased mortality risk is higher in women – up to 84 per cent – than among men (up to 51 per cent). Both muscle strength and mass decline significantly during perimenopause and menopause and that process continues as women age, according to Jackson Fyfe, postdoctoral research fellow within the Institute for Physical Activity and Nutrition at Deakin University.
“The loss of muscle mass, from peak levels at about the age of 30, is about 4 per cent a decade for women and 5 per cent a decade for men,” says Dr Fyfe. The upside is that you can fight the process. “Bones and muscles begin to decline at 30, but we can slow that down,” he says. “Studies show even people in their 90s can respond positively to exercise in terms of improving muscle strength and bone density. It’s never too late to start.”
Best of all, you don’t have to spend hours a day lifting weights. Dr Fyfe’s research has identified that small grabs of activity, known as strength snacks or exercise snacks, can improve muscle strength. These are simple, time-efficient bodyweight exercises that require no equipment.
“Our study was with 40 people aged 65-plus who completed home-based daily strength snacks such as sit-to-stands. They performed five exercises, each one for one minute continuously, with one minute of rest in between,” Dr Fyfe says.
“Each session had a total time commitment of 10 minutes. Participants performed the strength snacks once, twice, or three times a day for four weeks.”
The study found significant changes in physical performance, balance, mental health as well as general wellbeing. “Even performing strength snacks once a day is effective for improving your strength, muscle mass and physical ability,” Dr Fyfe says.
Importantly, the program was shown to be both effective and sustainable, with 87 per cent of participants sticking with it. “The participants said the strength snacking was easy, practical and time efficient.”
Six easy strength snacks
Sit to stand, no arms
Sit in a chair with your feet flat on the floor. Cross your arms in front of your chest so you are not tempted to use them to push off. Stand up, then slowly sit back down and repeat a number of times. Perform as many repetitions as you can in 1 minute. Rest for 1 minute before the next exercise.
Chair single-leg squat
Stand behind a chair. Reach out and place both hands on the back rest. Move one foot backwards slightly and just touch the toe onto the floor. Your rear leg is there to stabilise you. keep your gaze at eye level, your back straight and squat with the front leg. Bend the knee and then rise back up. Repeat for 30 seconds, then switch legs and do another 30 seconds. Rest for 1 minute before the next exercise.
Side lunges
Start in a standing position, perhaps with a wall (or another type of support) to one side. Take a comfortable step out to one side with one leg, bend the other knee over your ankle. Hold this position briefly and then return to a standing position. Repeat as often and you can in 30 seconds, then repeat on the other leg for 30 seconds. Rest for 1 minute before the next exercise.
Calf-raise holding on
Stand with both legs straight and hip-width apart. Hold on to a support for balance. Rise up onto your toes, keeping your legs straight, and control the movement back down to the start position. Repeat for 1 minute, then rest for 1 minute before the next exercise.
Squat into high-knee march – knee to elbow
Stand up straight with your arms raised in front of you. Bend elbows to 90 degrees, palms facing each other. Bending your knees, sink your buttocks backward into a squat position. Push through your heels and straighten your knees. Upon reaching the top of the squat, simultaneously lift one knee and lower your opposite elbow until they meet. Return to start position and repeat, leading with your other leg and elbow. Repeat as often as you can in 1 minute, alternating the knee that you raise each time. Rest for 1 minute before the next exercise.
Rapid steps up
Stand up straight facing a step. Step up onto the step, then back down. Continue to step up and down rapidly, if it is safe to do so, to increase your heart rate. Repeat as often and you can in 1 minute (alternating feet each rep) and then rest.
Before You Start
If you are new to muscle strengthening activity, Dr Fyfe suggests the following.
Start with one or two exercises and build to four to six exercises a session.
Focus on good technique – keep your back straight during squats and your knees in line with your toes during squats or lunges – rather than the number of reps performed.
Once you have the technique down, increase the intensity by performing more repetitions or by adding some weight during squats or lunges – you can use simple household items such as tins of food.
Increase the difficulty over time. For example, focus on your balance by adding a knee-to-elbow movement at the top of your squats, or doing some single-leg squats without support.
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This information is general only. Always seek advice from a medical practitioner about your personal health conditions. We do not accept any liability for any injury, loss or damage caused by use of the information provided in our website.
Words_ Patricia Sheahan
Photos_ Jessica Felicio/UnSplash