The New York Times seven-minute workout

Victorian-era man exercising with an Indian club (1866)

Improving our connection with ourselves, with who we are and what is most important to us, forms an important part of the first step of Inner Leadership.

Regular exercise is one way to achieve this. It not only keeps us healthy but also processes the stresses that can arise in a churning world. It reconnects us with our bodies, which helps us to centre and ground. But with such busy lives, how can we find the time for exercise?

Useful amounts of exercise needn’t take long. John Ratey, psychiatrist at Harvard Medical School, says that:

“Even 10 minutes of activity changes your brain.”

If you don’t even have 10 minutes, The New York Times has published The Scientific Seven Minute Workout: a series of exercises that require only a wall, a chair, and seven minutes to complete. (See below.)

The Advanced Seven Minute Workout provides an alternative for those who prefer to work with weights. (And a free app provides step-by-step instructions and timings for both.)

If you find that seven minutes is too long for you (or too short) the newspaper also offers alternatives that last one minute, four minutes, or ten minutes. And it also recommends repeating cycles of just 10, 20, and 30 seconds.

Exercise gets your blood pumping. It processes the stresses of the day. It keeps you healthy and happy and helps you to remain centred and grounded.

And even if you think you’re “too busy” for exercise, The New York Times has the workout for you.

Could you benefit from taking more exercise? Where in your day could you seven minutes per day? Or four? Or more?

Diagrams for the Scientific SEVEN-Minute Workout :

Diagrams of exercises

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