The New York Times seven-minute workout

The first step towards becoming antifragile is to deepen our connection with ourselves. This generates focus, calm, and clarity about our priorities.

One way to achieve this is through regular exercise: this not only keeps us healthy and happy but also helps us to process the stresses we can feel in a churning world.

But when we live such busy lives, how can we find the time?

John Ratey, psychiatrist at Harvard Medical School, says that useful exercise needn’t take long:

“Exercise is the single best thing you can do for your mood, memory and learning. Even ten minutes of activity changes your brain.”

And if you don’t have ten minutes, The New York Times has published a series of exercises that take just seven minutes to complete. These are shown in the Scientific Seven Minute Workout, below. The only equipment you’ll need is a wall and a chair. And if you prefer to work with weights, the “Advanced” workout is linked below.

Twitter CEO Jack Dorsey says he starts each day by performing the seven minute workout three times.

You may have other forms of exercise that you prefer. But if you think you’re “too busy” for exercise, The New York Times has just the workout for you.

Would you benefit from taking more exercise? Could you fit seven minutes of exercise into your day? Why not start now?

Diagrams for the Scientific SEVEN-Minute Workout :

Diagrams of exercises

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

If neither of these suits you, the paper also offers alternatives lasting one minute, four minutes, or ten — plus repeating cycles of just 10, 20, and 30 seconds.

Adapted from Inner Leadership: a framework and tools for building inspiration in times of change.

You can sign up to daily posts here.

You can buy the book here and the workbook here.

(And remember: you don’t learn to swim by reading about swimming, you also need to practice.)

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