Poor cardiorespiratory fitness is closely associated with a significantly higher risk of mortality. Yet many people attribute low fitness to a lack of athletic ability or not having enough time to exercise. Others believe that as long as they don’t have obvious health issues, there is no need to intentionally make time for physical activity.
However, a study published in JAMA Network Open examined the cardiorespiratory fitness of about 122,000 adults using treadmill exercise tests and compared all-cause mortality risk across different fitness levels. The results showed that, compared to those with the highest fitness levels, those with the lowest fitness had an approximately five times higher risk of death after risk adjustment.
According to the study, smoking increases the risk of death by approximately 1.4 times, diabetes by about 1.4 times, and coronary heart disease by roughly 1.3 times. However, the mortality risk associated with poor physical fitness far exceeds that of smoking or high blood sugar. So how can training help us break free from the trap of low fitness?
By starting with small, manageable steps and building sustainable habits, as little as 10 minutes of aerobic exercise per day can help people move out of the lowest fitness category.
I lead a 10-minute cardio workout designed to help reduce this risk and build robust physical fitness.
10-Minute Cardio Workout
Put on your athletic shoes or stand on a yoga mat and follow along for this 10-minute cardio session.
1. High Knees Run
Tighten your core and keep your body upright. Drive the movement from your hips, lifting your thighs until they’re parallel to the ground, with toes pointing forward. At the same time, allow your arms to swing naturally in coordination with the movement.
2. Kick Run
Engage your core and maintain an upright posture. Keep your knees straight but not locked, and alternate kicking each leg forward in a controlled manner.
3. Crunch
Stand with your feet shoulder-width apart and extend your arms overhead. Sweep your arms downward as you shift your weight to one side, simultaneously lifting the opposite knee until your thigh is parallel to the floor. Return to the starting position, then switch sides and repeat the movement.
4. Sliding
Lean your torso slightly forward and engage your core, keeping your knees bent. Jump or step alternately to land behind the opposite foot, coordinating the movement with a natural arm swing.
5. Single-Leg Crunch (Left Side)
Stand with your feet shoulder-width apart. Shift your body weight to the right side and raise your right hand. Sweep your right hand downward as you lift your left knee toward your right elbow. Raise your thigh until it is parallel to the floor, then lower it back down.
6. Single-Leg Crunch (Right Side)
Stand with your feet shoulder-width apart. Shift your body weight to the left side and raise your left hand. Sweep your left hand downward as you lift your right knee toward your left elbow. Raise your thigh until it is parallel to the floor, then lower it back down.
7. High Knee and Kick Jump (Left Side)
Stand with your feet shoulder-width apart. Shift your body weight to the right side and raise your right arm. As you bend your right elbow and swing it downward, simultaneously lift your left knee so that your right elbow touches your left knee, then return to the starting position.
Next, straighten your right arm and swing it downward while lifting your left leg straight (knee extended), allowing your right hand to touch your left foot, then return to the starting posture.
Alternate between the bent-elbow and straight-arm movements with your right arm throughout. During the exercise, lightly jump in place on your right foot to match the rhythm.
8. High Knee and Kick Jump (Right Side)
Stand with feet shoulder-width apart. Shift your body weight to the left side and raise your left arm. When you bend your left elbow and swing it downward, simultaneously lift your right knee so your left elbow touches your right knee, then return to the starting position.
Next, straighten your left arm and swing it downward while lifting your right leg straight (knee extended), allowing your left hand to touch your right foot, then return to the starting posture.
Alternate between the bent-elbow and straight-arm movements with your left arm throughout. During the exercise, lightly jump in place on your left foot to match the rhythm.
9. Crunch
Stand with your feet shoulder-width apart and extend your arms overhead. Sweep your hands downward while simultaneously lifting one knee until your thigh is parallel to the ground, then lower it back down to the starting position.
Return to the starting stance, then switch legs and repeat the movement, alternating sides. This is the same movement as exercise 3.
10. Jumping Jacks
Start in a standing position with your feet shoulder-width apart. As you raise both arms from your sides, jump your feet outward. As you lower your arms back down to your sides, jump your feet back together. Perform the movement continuously with a steady rhythm.
11. Leg Raises With Clapping
Start in a standing position with your feet shoulder-width apart and your arms raised. As your arms sweep downward from the sides, simultaneously lift one knee. When the thigh is parallel to the ground, clap your hands underneath the raised thigh. Return to the starting position, then switch legs and repeat, alternating sides.
12. Side-to-Side Jumping
Start in a standing position with your feet together. Jump alternately to the left and right sides.
I hope you enjoy the workout and keep up the good work!
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.