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A recent study done in Taiwan and conducted over a period of 13 years, examined 416,000 participants and found that life expectancy can be raised by three years with just 15 minutes of exercise. So even if you have a busy schedule and can’t find the time to engage in elaborate, intensive workouts, you can commit to just 15 minutes of moderate exercise to be able to live a longer life. Daily exercise helps to protect the body from various health complications including cancer and heart disease. The benefits of regular physical activity are as follows;

• Weight control – Regular exercise helps to shed excess weight and helps you maintain a steady, healthy weight. The more you exercise the more calories you burn. If you can’t engage in a workout routine, you can do simple activities like walk the dog or take the stairs instead of the elevator.
• Protection from diseases – Common health complications such as high cholesterol, high blood pressure, diabetes and heart disease often occur due to a sedentary lifestyle. Moderate physical activity done daily helps to ensure proper blood flow and improves your immune system.
• Mood elevation – Apart from physical benefits, regular exercise also positively influences the mind. Exercise triggers the release of certain chemicals that lead to a feeling of relaxation and well-being. It also improves your fitness levels and you are likely to experience greater confidence and self-esteem.
• More energy – Regular physical activity enhances muscle strength and boosts endurance. This allows you to function more efficiently and productively. Your lungs and heart function a lot more efficiently and this keeps you energized throughout the day.
• Better sleep – Regular, moderate exercise helps you fall asleep faster and also enables you to enjoy deeper sleep. However avoid exercising too close to bedtime.
• A fun activity – It is always better to engage in any physical activity that you enjoy. This makes it an enjoyable experience and gives you an opportunity to unwind. Play your favorite sport, take a dance class or go on a hiking trail.

Here are some ideas for 15 minute workouts

• Walk your dog around the neighborhood. Take a brisk walk instead of a leisurely one, as this will elevate your heart rate and give you the proper benefit of the exercise.
• Walk a mile. Go around a track 4 times at 4 miles an hour.
• Go for a run. Cover one and a half miles at 10 minutes a mile.
• If you don’t like exercising outdoors, do 15 minutes on a treadmill.
• Engage in a strength training routine that includes jump rope, walking lunges, running plank, squats and crunches. Plan them in such a way that the entire workout takes only 15 minutes.
• Go for a 15 minute swim. You can do about 30 laps in a 25 yard swimming pool.
• If you prefer lifting weights, do 15 minutes of bicep curls, push-ups, shoulder presses and dead lifts.
• Exercise for 15 minutes to your favorite aerobics DVD.
• Do household chores such as sweeping, dusting, cleaning the windows and mopping.
• Take your bike for a ride. Bike for 7 ½ minutes and then turn around and bike back home.
• Shut the windows, raise the volume on your stereo and dance.
• Engage in a 15 minute yoga routine, or simply practice an intensive pose such as the sun salutation sequence 8 times.
• Another great idea for your daily exercise is to park your car 15 minutes away from your house so that you can take a good, brisk walk back.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.