Daily activity can give you a powerful boost on your way to your weight loss goal. Exercise keeps your body burning calories and fat while reducing your risk of heart disease and other ailments. It also keeps you alert during the day and ensures better sleep at night. Here’s the best part: You don’t need to spend hours in the gym or jog for miles to get the benefits of being active. In fact, in just 10 minutes you can stoke your metabolism and build your strength and stamina. You can even fit workouts into your other responsibilities.
Here at Nutrisystem, we recommend 30 minutes of physical activity each day for the best results. That’s why we developed the My Daily 3 activity plan. This breaks down the 30-minute recommendation into three quick, 10-minute activity sessions spread throughout the day. This will help you gain the benefits of regular exercise without making a 30-minute commitment all at once. Click here to learn more about My Daily 3! >
Here are 10 quick workouts that won’t take a big bite out of your busy day:
1. Walking
Calories Burned: 49.7
Grab a friend, your dog or your smartphone’s earbuds and go for a stroll. To get the most benefit, walk as briskly as you can for 10 minutes—the faster you go, the more calories you use.
2. Stair Climbing
Calories Burned: 74.3
You can almost double the impact of walking by going up and down steps. Both directions help to strengthen your leg muscles and build your heart and lung power says Healthline. Want to get even more from climbing stairs? Carry light hand weights as you go.
3. Calisthenics
Calories Burned: 55.7
Remember the workouts you did in your high school gym class? Jumping jacks, lunges, squats, crunches and toe-touches are still good ways to increase your fitness and tone your muscles. Do three sets of three for each exercise to start and then go up to three sets of five (and then 10) repetitions in the coming weeks as you get stronger.
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4. HIIT
Calories Burned: Depends on activity
Make the most of your running or cycle session with high-intensity interval training (HIIT). It isn’t for people who are new to exercise. However, it’s a quick way to work out for anyone with a base level of fitness. According to the American Council on Exercise (ACE), HIIT consists of “repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.” ACE explains that you should be doing one minute of exercise for every two to three minutes of recovery. The starting and stopping increases your heart rate and helps your body adapt to strain and recover quickly. ACE recommends doing no more than two days of HIIT per week due to the intensity.
5. Playground Fitness
Calories Burned: 49.7
When you take the children to burn some energy of their own, you can get in workouts for yourself. Do five dips on the parallel bars, five pull-ups and five jumps on and off the bench. Then give the kids a spin on the merry-go-round.
6. Jumping Rope
Calories Burned: 124
Kids may spend hours singing and skipping over the rope. However, you’ll soon see why it’s a part of training programs for professional boxers, too. According to ACE, this exercise gives your legs a real workout. They explain that it’s convenient exercise that is said to benefit coordination and cognitive function. Do it by yourself or find a couple of friends and go Double-Dutch style.
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Read More7. Tai Chi
Calories Burned: 49.7
While this may look like slow-motion karate, the practice of Tai Chi builds flexibility, balance and strength. It’s also been shown to reduce stress and improve mental focus says Healthline. The basic moves are easy to do for most ages and levels of fitness. You can learn a simple Tai Chi routine from books, online videos or in-person workshops.
8. Dancing
Calories Burned: Depends on style
Who says exercise can’t be fun? Set up a playlist of tunes that get your feet moving and let your body swing and sway to the rhythm. Go for songs that have a fast beat for the most benefit.
9. Cleaning
Calories Burned: 55.7
You can get your workouts and chores done at the same time. Vacuuming, dusting and scrubbing the sinks can build your strength. Choose one room or area of your home and give it your all for 10 minutes. The result: you’re fitter overall and happier to be in a tidier space.
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Read More10. Yard Work
Calories Burned: 57.3
Outdoor home maintenance is another way to cross off two items from your “to-do” list at the same time. Rake up the leaves or pull the weeds in one corner of your yard. You will feel a sense of accomplishment and give your body a real workout.
*All “Calories Burned” values are calculated using data provided by Harvard Health. Values are based on a 155-pound person.
*Always speak with your health care provider before starting an exercise routine.
The post 10 Ten-Minute Workouts appeared first on The Leaf.
Frequently Asked Questions
What are the best foods to lose belly fat?
Fruits and veggies are best for weight loss because they have low calories and are high in fiber. They also contain antioxidants which help to prevent cell damage. They also contain vitamins C, E. and K, which help increase metabolism and improve energy levels.
Lean proteins, such as fish, eggs, chicken breast, turkey, and turkey breasts, are the best options for weight loss. These are rich sources of protein and essential amin acids that provide the building blocks for muscle development.
If you are looking to lose weight quickly then whole grains like brown rice, oats and pasta, as well as bread and cereals make excellent choices.
They are filling and provide sustained energy for the entire day.
Is there any side effects to African Mango Extract?
African mango extract does not cause any side effects. This product may cause diarrhea or stomach upset in some individuals. You should immediately stop using this product and consult your physician.
How can I lose weight naturally?
Healthy foods should be eaten as often as possible. Healthy snacks should be low-calorie. Avoid eating too much processed food. Instead, choose whole grains for breakfast such as oatmeal, barley, brown rice, etc. Also, avoid sugary drinks because they are high in calories and sugar. To lose weight, you should be careful about what you drink. Aim to consume at least eight glasses per day of water.
Another tip? Get up early. According to studies, people who are awake earlier tend to eat fewer calories in the day. It's a good idea to set an alarm so you don’t fall asleep during the day.
It is very important to exercise. Aerobic exercise such as running and biking, swimming, swimming, tennis, and walking are all great options. Aerobic exercise burns fat more quickly than strength training. So try to incorporate some aerobic activity into your lifestyle.
Statistics
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
External Links
webmd.com
- African Mango: What do you know about Irvingia Gabonesis
- Goji Berries: Health Benefits and Side Effects
ncbi.nlm.nih.gov
- IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study - PMC
- A case of renal failure developing in association with African mango consumption - PMC
healthline.com
cdc.gov
How To
African mango extract has potential benefits
African Mango Extracts were traditionally used as a treatment for many health issues including cancer. These extracts date back to ancient Egypt, where they were used for healing wounds, treating diabetes, and even stopping bleeding.
Scientists at the University of Nigeria have discovered that African mango extracts are rich in certain compounds, including tannins, flavonoids and Vitamin C. These compounds help to prevent blood clotting and fight free radicals. They also improve liver functions, reduce cholesterol levels and lower blood pressure. They promote cell growth and boost immunity systems.
- Cancer Treatment. Around 50% of all cases of cancer worldwide are caused or exacerbated by environmental factors. It is therefore important to find ways to prevent the spread of cancer. Numerous studies show that antioxidants found in foods such blueberries and tomatoes (as well as oranges, peas and tomatoes) can prevent cancer.
- Antioxidants work by neutralizing harmful substances called "free radicals," which can cause cell damage and genetic mutations. Studies show that African mango extracts can slow down or even reverse the growth of tumors in mice. One study concluded that African Mango Extracts (cells grown in lab dishes) stopped the growth from human colon tumor cells. Another study revealed that African Mango Extract prevented the growth of prostate cancer cells (in living animals) in vivo by inhibiting their metabolism. These findings suggest that the product could be used to treat certain types.
- Prevention of Cancer. A study published by the National Institutes of Health that found African mango extracts prevent breast-cancer development was published recently. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
- Inflammation Reduction. Inflammation occurs when chemicals produced by white cells attack foreign tissue. This can cause pain and swelling. Inflammation can occur when there is infection, injury, or irritation. Some diseases, such as arthritis and asthma, can result from chronic inflammation. Research shows that African mango extracts can reduce the production of inflammatory chemicals and thus decrease the severity of conditions.
- Liver Function Improvement.The liver is one of the most vital organs in the body. It regulates digestion and detoxification as well as protein synthesis. Healthy livers also help regulate internal processes such as water balance, sugar levels, and red blood cells count. Research shows that African mango juice can stimulate the growth of liver cells injured by drugs and toxins. People who drink large quantities of African mango juice may feel less tired after eating.
- Blood Pressure Management. The American Heart Association suggests that adults aim to keep their blood pressure between 120/80 and 140/90mm Hg. High blood pressure can damage arteries and increase the risk of stroke and heart attack. Researchers from the University of California-Davis looked into the effects of African mango extracts on blood pressure in rats. Their research found that African mango extracts significantly decreased blood pressure.
- Bone Building. African mango contains nutrients that promote bone formation. A placebo-controlled, double-blind trial at the University of Alabama School of Medicine revealed that supplementation of 500 mg of vitaminD3 and 2 g of calcium daily with 3 grams of sodium citrate significantly improved bone mineral densities. The amount of potassium citrate required was equivalent in daily consumption to 10 ounces freshly squeezed African mango juice.
- Other Benefits African mango extract is good for skin health. It increases blood circulation to the skin's surface. It stimulates collagen production which results in a smoother and younger-looking skin. African mango promotes hair follicle growth and prevents premature greying. It promotes fat metabolism, which aids in weight loss.
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