Get fit in just 21 minutes a day

Change your health... and change your LIFE... in just 21 minutes?

I know that sounds too good to be true, but new research reveals the effortless 21-minute secret to better health, stronger muscle, and a lower risk of chronic disease.

It's so easy that anyone can do it. It won't cost you a penny, and you don't have to break a sweat.

All you have to do is get up!

One of the biggest risk factors for chronic disease and an early death is one of the easiest ones we can change: sitting.

The more time you spend parked in a chair or sofa, the higher your risk of disease and death.

That's no state secret. I'm sure you've seen some of the studies on the dangers of the sedentary lifestyle, including a few I've shared with you right here, in House Calls.

But the new report goes much farther.

It doesn't just show the risk -- it also reveals how easy it is to turn it around and improve your health.

Just 21 extra minutes on your feet, even if all you do is walk in circles, can improve some key markers of your health.

The new study focused on office workers. Who sits more than a desk jockey, right?

But you don't have to work in an office -- or even work at all -- to be sedentary yourself. The sad reality is modern life has made it all too easy to spend most of the day seated, no matter what you do.

If you've fallen into that trap, here's your escape plan: Just make a little bit of an effort to move just a little bit more.

The new study finds that getting up for just 21 minutes a day -- even if it's not all at once -- can lead to three key changes deep inside your body.

  1. It can lead to an improvement in your fasting glucose levels, cutting your risk of diabetes. The change isn't huge, but it's a change in the right direction.
  2. It can improve a key cholesterol marker linked to heart risk, known as your Apolipoprotein B-to-Apolipoprotein A-1 ratio.
  3. It can even help to maintain muscle mass in the leg.

There's not a drug in the world that can promise all that!

A control group of patients in the study who didn't increase their activity didn't see those changes. In fact, by some measures, they got worse.

The folks in the study were given activity monitors to track how much they moved. You can buy one yourself cheaply enough. T hey not only track your activity, but they can nudge you when you've been sitting too long and remind you to move.

But you don't need a gadget to get the benefits. You just need to get up.