The Huge Benefits of Just 11 Minutes of Exercise a Day - Dr. Berg
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 27 October 2023
⏱️ 8 minutes
🧾️ Download transcript
Summary
Two of the top benefits of exercise include lowering your risk for certain diseases and increasing your longevity—and it doesn’t take much exercise to achieve this.
The more fitness you have in your reserve, the more you can counter stress and the more flexibility you can have with your eating plan.
The benefits of walking just two to two and a half hours a week can lower your mortality rate by 20 percent. Exercising just 11 minutes a day can lower your mortality rate by 10 percent.
Doing three to four short bouts of intense exercise can lower your mortality rate by 40 percent. Eleven bouts of short, intense exercise may lower the risk of cardiovascular disease by 65 percent and cancer by 49 percent. A 10 to 59-minute workout once a week, every week, can decrease your mortality rate by 18 percent.
Exercise even supports the mitochondria and helps balance healthy blood sugar levels.
Going for a walk after eating may help burn any carbohydrates you eat. But it’s also important to find a form of exercise you enjoy so you won’t procrastinate doing it.
Setting a timer and breaking up your day with scheduled small bursts of exercise may be extremely beneficial for your health.
A heart rate variability device is a useful tool to help you figure out your fitness level, when you should and shouldn’t exercise, and how long you should exercise. Using a sauna, intermittent fasting, and getting out in nature may also help increase your longevity.
Transcript
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| 0:00.0 | You know, I have a video on inactivity and how that is an actual cause of all sorts of diseases. |
| 0:08.6 | But today we're going to talk about exercise in a very unique way. All it takes is just a little |
| 0:14.0 | bit of exercise to produce significant health benefits. And I'm talking about lowering your risk |
| 0:20.1 | for certain diseases and increasing your longevity. Living longer, it doesn't take much exercise. |
| 0:25.5 | So hopefully this video will inspire you to start exercising, doing some type of physical activity |
| 0:32.8 | on a regular basis. Because exercise is the most potent natural medicine for living longer |
| 0:42.0 | and countering diseases. And I want to recommend over time that you really work on |
| 0:48.1 | establishing a fitness reserve, which correlates to a health reserve, that extra bit of |
| 0:54.7 | health buffer, to counter these stresses that come in on our body and affect us in a negative way. |
| 1:01.7 | The more fitness you have in your reserve, it's like an abundance of fitness. All sorts of great |
| 1:07.2 | things can happen. You become more flexible with your metabolism. You are eating plan as well |
| 1:11.8 | and not have as much damage. In other words, you raised up your level of health to a certain degree |
| 1:17.8 | where you can get away with more stuff versus other people don't have that luxury. And unfortunately, |
| 1:23.2 | those are the people that tend to go off the program more often. So if you think about it, |
| 1:27.6 | even if you're a smoker, even if you have chronic obstructive pulmonary disease or diabetes |
| 1:34.4 | or you're overweight or have high blood pressure, if you're exercising on a regular basis, |
| 1:40.0 | those things are not nearly going to have a negative effect on your body if you have this |
| 1:44.3 | fitness reserve. So check this out. Walking only two to 2.5 hours per week, not per day per week, |
| 1:53.2 | can give you a 20% lower mortality rate. Another study talked about exercising 11 minutes a day, |
| 2:00.4 | giving you a 10% lower mortality rate. Here's another one called vigorous, |
| 2:04.4 | intermittent lifestyle physical exercise, just by doing three to four short bouts of intense |
| 2:12.4 | exercise, like roughly about a minute each, can give you a 40% lower mortality rate. |
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