Can just 15 minutes of exercise per day help you live longer? Studies suggest that even short bouts of physical activity can significantly reduce the risk of early death, heart disease, and even cancer. A research study covering over 30 million participants found that engaging in moderate to vigorous physical activity for just 8.75 metabolic equivalent task hours per week, which is equivalent to 150 minutes (meaning you burn approximately 8.75 times the energy you would burn by sitting for an hour a week) could reduce the risk of early death by 31%. This means that a daily 15-minute routine could provide life-changing health benefits. Here is an easy and effective exercise routine that can help you achieve this.

Warm-up is essential to prepare your muscles and joints for movement. A proper warm-up reduces the risk of injury and increases exercise efficiency.
March in place (1 min) – Lift your knees up and swing your arms.
Arm circles (30 sec) – Rotate your arms forward and back.
Leg swings (30 sec per leg) – Swing your leg back and forth to loosen your hip joints.
Jumping jacks (1 min) – Increase your heart rate!
Squats improve balance and mobility while strengthening your legs, hips, and core.
Stronger leg muscles also help reduce the risk of falls and fractures in older adults. Stand with your feet shoulder-width apart. Lower yourself down as if sitting in a chair, keeping your knees behind your toes. Push back up using your heels. Aim for 2 sets of 12-15 repetitions. Push-ups work multiple muscle groups, including the chest, shoulders, and core, helping to increase upper body strength. Start in a plank position with your hands slightly wider than shoulder width. Keep your back straight as you lower your chest to the floor. Push back up. Modified version: Do knee push-ups if needed. Aim for 2 sets of 10-12 repetitions. Lunges increase lower body strength and stability, reducing the risk of injury. Take a step forward with one leg, lowering your back knee toward the floor. Push back up and switch legs. Aim for 2 sets of 10 repetitions per leg. A strong core reduces back pain and improves posture, balance, and endurance. Transition to a forearm plank position. Keep your body in a straight line, engage your abdominal muscles. Hold for 30-60 seconds. Aerobic exercise strengthens your heart and improves lung function. Short bouts of high-intensity cardio bursts are linked to longevity. Jump rope (1 min) – Mimic the movement if you don’t have a rope. High knees (1 min) – Run in place, bringing your knees up to your chest. Burpees (1 min) – Squat down, jump back to plank, perform a push-up, and jump up. A proper cool-down helps lower your heart rate and prevent muscle stiffness. Touch your toes stretch (30 sec) – Reach for your toes while keeping your legs straight. Quadriceps stretch (30 sec per leg) Hold your ankle behind you to stretch your thigh. Shoulder stretch (30 sec per arm) Pull your arm across your body and hold. Deep breathing (30 sec) Inhale deeply through your nose and exhale slowly.