This is what just 11 minutes of exercise a day can do for you

This is what just 11 minutes of exercise a day can do for you

If you thrive on long workouts, more power to you. If you simply can’t find the time, or even dread your workout, take comfort from the latest research which shows that just small amounts of exercise can reap mind blowing benefits.


This number is from the latest Physical Activity Guidelines for Americans which have been published by the United States Department of Health and Human Services. The report summarises scientific evidence on the amount of physical activity required to stay healthy and advises on how people can fit more activity into their busy lives.


We’re told that adults should do a weekly minimum of 150 minutes of moderate-intensity exercise or a minimum of 75 minutes “vigorous-intensity aerobic physical activity”. But significantly, the advice states that this total can now be divided up into whatever duration we choose, which can work out at 11 minutes of vigorous exercise each day.


The report’s list of “Health Benefits Associated With Regular Physical Activity” are quite impressive. They include:

  • Lower risk of all-cause mortality, heart disease and stroke, hypertension, type 2 diabetes, eight different cancers, dementia, depression, anxiety, falls and fall-related injuries in older adults.
  • Improved cognition, quality of life, sleep, bone health and physical function.
  • Reduced weight gain, easier weight loss, prevention of weight regain after initial weight loss.

Not a bad deal for just 11 minutes exercise a day!


The report cites aerobic activity as the game changer. So you need to choose exercise that gets your big muscles moving. Vigorous activities could include running, intensive aerobics such as this 10 minute cardio workout, football, swimming and resistance or weight training.

Short spurts count. Got a spare minute? Do some pushups!  A spare 5 minutes? Do a few kettlebell moves. And don’t forget to include more NEAT exercises that you probably don’t even notice throughout the day.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Michael W.
7 March 2019

Michael W.

Well that's a lot of health benefits for 11 minutes a day, But as the comment below says, is it an 11 minutes you will dread?

Nicky B.
6 March 2019

Nicky B.

The trouble is I end up dreading these sort of workouts because they feel so hard. I would rather spend 22 minutes going for a jog!

Ashley C.
4 March 2019

Ashley C.

Doing short spurts has made a massive difference to my attitude to exercise. I really do make the most of every minute now and know it boost my health.

Amber J.
2 March 2019

Amber J.

I love articles like this cos they remind me I can just squeeze in a workout right now. So I'm off to do my 11 minutes!

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