Boost Your Health in 11 Minutes
The Latest Science on Exercise
Doctors have long understood that regularly exercising is one of the best things we can do for our health. Yet, many of us still struggle to find the time to get moving. The Centers for Disease Control and Prevention (CDC) recommend 150 minutes per week of moderate-intensity exercise, which is daunting for many. In some cases, knowing they can’t reach that number demotivates people from exercising at all. But a study released in March 2023 found that even half that amount can have massive benefits. Published in “The British Journal of Sports Medicine,” the authors reviewed 196 previously-published studies on self-reported activity. The data included more than 30 million worldwide participants, and researchers discovered that people could dramatically improve their health with only 11 minutes of exercise per day. The authors uncovered a remarkable 23% reduction in early death, defined as death between 30–70. People who met this criterion were also 17% less likely to develop cardiovascular disease and 7% less likely to develop cancer than sedentary people. The study concluded that if every person exercised for 11 minutes daily, 1 in 10 early deaths could be prevented.
Refer a Friend, Get a Brighter Smile! That’s right! Every time you refer a friend to Dr. Maddahi, you get one FREE teeth cleaning! In the end, 150 minutes of exercise per week is ideal, but 11 minutes daily can also significantly benefit your health. This new study proves that any activity is better than no exercise. Even if you can only fit in time to exercise once per week, you’ll improve your health more than by sitting down. While 150 minutes is ideal, we should never let perfect be the enemy of good. So, get out there and get moving! Unsurprisingly, more is better — to a point. Researchers continued to see more improvement in health outcomes for those who got 150 minutes of exercise per week. Those who exercised 150–300 minutes weekly had only minor improvements in health, and exercising more than 300 minutes per week had no additional discernible impact. Eleven minutes per day or 75 minutes per week is a very achievable goal for most people. The exercise should be moderate-intensity, elevating your heart rate. Briskly walking, a short bike ride, playing with your children, or dancing can all meet the criteria.
Roasted Sweet Potato Arugula Salad Inspired by Nutriciously.com
Enjoy this salad’s warming cinnamon and crisp bites of radish and arugula.
INGREDIENTS •
3 medium sweet potatoes, cubed
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1 bell pepper, thinly sliced 3 small radishes, thinly sliced 2 cups arugula, thinly sliced 1 1/2 cups cooked lima beans, drained and rinsed Balsamic salad dressing of choice
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1 tsp smoked paprika
1/2 tsp turmeric 1/2 tsp cumin 1/2 tsp cinnamon
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Salt and pepper, to taste 1 red onion, thinly sliced
DIRECTIONS 1. Preheat oven to 350 F. Line baking sheet with parchment paper. 2. In a bowl, toss sweet potato cubes with smoked paprika, turmeric, cumin, cinnamon, salt, and pepper. Transfer to prepared baking sheet and arrange in a single layer. 3. Roast for 25–30 minutes until sweet potatoes are nicely browned and fork-tender. 4. In a large salad bowl, combine onion, bell pepper, radishes, arugula, and lima beans. 5. Toss the salad with dressing, then top with roasted sweet potatoes.
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