September 6, 2020: Posted By Ι Dr. Amanda T. Brewer Ι Physical Therapist
“It’s About Taking Tiny Steps Forward Every Day… 7 Minutes a Day”
Every week here at Brewer Physical Therapy, we host a company-wide meeting (virtually, of course — Social Distancing and all). One of the tips our Leadership Team routinely encourages the Brewer PT team to use is the “7-Minutes A Day” theory. We begin and end our weekly meetings with, “What can you commit 7 minutes of your time on? To propel the mission of Brewer Physical Therapy and improve patient access to an overabundance of exceptional, comprehensive, quality care in order to better serve our community.” It helps our team stay focused, for 7 minutes per day, on something really important that keeps our team in a goal-oriented mindset.
The 7-Minute Life is a way of life that encourages us to focus our attention for 7 minutes in the morning and 7 minutes in the evening to make deliberate and conscious decisions that will improve our overall quality of life. It teaches us that we can be different tomorrow than we are today if we make the right choices. It’s about taking tiny steps every day and making the most of each moment. This technique has been implemented in our company meetings, and I’ve also started using it in my own life.
“7-Minute Workout Helps With Weight Loss, Higher Endurance & Stronger Cardiovascular and Muscular Fitness…”
The 7-minute HIIT Workout is one way you can apply the theory to zone in on your health and fitness goals. The 7-minute Workout was first written about in 2013 in the American College of Sport Medicine’s Health and Fitness Journal and then the media was all over it. After all, it touted real results including weight loss, higher endurance and stronger cardiovascular and muscular fitness. And let’s not forget, it only takes seven minutes! The 7-minute workout consists of 12 high-intensity exercises (HIIT) where the person is only using their body weight as resistance.
Like any HIIT workout, you will be alternating between 30-second to one-minute bursts of maximum energy (85% or more exertion level). This is then followed by a brief 10-second rest period. The main appeal is that you are getting the same or close to the benefits of a longer workout but in a condensed amount of time. Heather Tyler, an NSCA-certified personal trainer and owner of Simply Fit LA told USA Today said it should feel like, “You know that feeling like you’ve run up five flights of stairs, your heart’s pounding in your ears, you’re dripping sweat and you sound like a donkey wheezing?”
“A 7-Minute Workout Sounds Great But… I am New to Working Out…”
BUT….if you are new to working out, you can modify the High Intensity part and start with lower intensity versions of the exercises! Do you need help finding S A F E, modified alternatives to these exercises? Just comment or send me a message and I will customize a modified routine for you! If you are a current or previous patient of ours, CLICK HERE to request a FREE Custom 7-Minute Workout Routine complete with HD Videos & Instructions, designed by your Physical Therapist with your previous injuries & limitations in mind. You will be able to access your routine via the BrewerPT App, by text, or by email. The BrewerPT App also includes a portal where you can chat with your provider regarding follow-up with your custom workout routine.
“This 7-minute Workout Could Actually be Adding YEARS to Your Life…”
Some of these benefits, besides weight loss, include helping those who are at risk of developing Type 2 Diabetes. When you do a micro-HIIT workout it cleans out your damaged cells and helps to regenerate newer, healthier ones. So this 7-minute workout could actually be adding years to your life.
Plus research shows micro-HIIT workouts is associated with the reduction of neurodegenerative diseases and the treatment of cancer.
You basically want to perform as many reps of these workouts in 30 seconds (to a minute) with 5 to 10 seconds of rest in between. The trick with this — or any other exercise program — is to make it habitual … an unthinking part of your daily routine.
You can find FREE 7-Minute Workout Apps available on both the Apple Store and Google Play. Click the links for our top picks for each service provider!
Will you add the 7 Minute Workout Theory to Your Daily Routine? I hope so!
In good health,
Dr. Amanda T. Brewer, PT
Owner, Physical Therapist
Brewer Physical Therapy
*Sources:
The Ladders: Doing the 7 Minute Science Backed Daily Workout Can Actually Add Years to Your Life & The 7 Minute Life: Why 7 Minutes
