Move More, Live Longer in just 15 Minutes a Day

February 27, 2019

Recent studies about physical inactivity highlight the importance of how an active and healthy lifestyle is crucial for our longevity. In today’s busy, fast-paced world, we often find ourselves spending large amounts of time being sedentary, whether at work or travel. According to the Australian health survey, nearly 70% of Australian adults are either sedentary or have low levels of physical activity. This indicates that more than half of the population are at risk of cardiovascular diseases and other conditions like type 2 diabetes and cancer.

Is your TV killing you? The research suggested that a couch potato lifestyle with six hours of TV a day cuts your lifespan by five years. However, just 15 minutes of exercise a day can boost life expectancy by 3 years and cut death risk by 14%. The Australian government’s recent exercise advice is to have a more flexible approach, recommending we get 150 minutes of activity a week. This could be a couple of 10-minute bouts of exercise every day or 30-minute exercise sessions, five times a week, for example.

Physical activity and a healthy lifestyle offer huge benefits and these studies do not surprise us and support what we believe in. Once you start to do more exercise, you get a taste for it and we gradually start to up our daily routines. So if 90 minutes a week of exercise can add three years to your life, some brisk walking or cycling to work could be on the cards! Regular exercise will strengthen your muscles, reduce the risk of ill health and boost your immunity.

So what are your favourite 15-minute workouts to do? If you have a few minutes to spare every day, here are 10 quick workouts you can do anywhere:

  1. Do some low-intensity cardio, such as brisk walking, marching in place or step-ups.
  2. Cycle to the shops and attempt some hill climbs to get your legs to really work.
  3. Find some floor space and do press ups, side planks or jumping jacks.
  4. Ditch the lifts and escalators when you’re out the house, and run up as many stairs as you can.
  5. Practice yoga or Pilates, some quick simple poses can make all the difference.
  6. Go for a run. A quick running session will get your heart rate up.
  7. Try some lunges and squats to work your largest muscle group.
  8. Increase your circulation and flexibility with some simple stretching.
  9. Work your abs! An effective core exercise is the plank, which simply involves holding in a push-up position.
  10. Build your strength – Use a set of weights and do bicep curls, overhead presses and other upper body exercises.


About Health and Fitness Travel

Health and Fitness Travel is a global luxury wellness travel company that originated in the UK in 2010 and is committed to providing healthy holidays that enhance and change lives. Created by Paul Joseph, Adam Heathcote and co-founded in Australia by local Director Samantha Lippiatt as a result of their combined passion for health and fitness travel and offering bespoke holidays to improve people’s well-being to lead happier and healthier lives.

Health and Fitness Travel offers clients a tailor-made seamless service with the very best health and fitness holidays, handpicked by its expert team, together with exclusive and added value packages with the best deals. As leading specialists, Health and Fitness Travel have also created their own healthy holiday collections in various destinations which include Fusion Fitness and Discover Recover, offering clients the best value and holiday experience. For more information visit: 

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