The Huge Benefits of Just 11 Minutes of Exercise a Day – Dr. Berg

Just a little bit of exercise can produce significant health benefits. Learn more about the benefits of exercise and how it affects longevity.

The Dangers of Sedentary Lifestyle:

Link to Mobility Stick Website:

Check out the Heart Rate Variability (HRV) Device Here: 🛒

More videos on Mobility Stick and Rope Trainer:


0:00 Introduction: Exercise and longevity
0:18 Exercise benefits
3:22 How exercise affects the body
3:45 The best time to exercise
4:38 The best type of exercise
6:12 Other ways to support longevity
7:35 Learn more about the dangers of inactivity!

Two of the top benefits of exercise include lowering your risk for certain diseases and increasing your longevity—and it doesn’t take much exercise to achieve this.

The more fitness you have in your reserve, the more you can counter stress and the more flexibility you can have with your eating plan.

The benefits of walking just two to two and a half hours a week can lower your mortality rate by 20 percent. Exercising just 11 minutes a day can lower your mortality rate by 10 percent.

Doing three to four short bouts of intense exercise can lower your mortality rate by 40 percent. Eleven bouts of short, intense exercise may lower the risk of cardiovascular disease by 65 percent and cancer by 49 percent. A 10 to 59-minute workout once a week, every week, can decrease your mortality rate by 18 percent.

Exercise even supports the mitochondria and helps balance healthy blood sugar levels.

Going for a walk after eating may help burn any carbohydrates you eat. But it’s also important to find a form of exercise you enjoy so you won’t procrastinate doing it.

Setting a timer and breaking up your day with scheduled small bursts of exercise may be extremely beneficial for your health.

A heart rate variability device is a useful tool to help you figure out your fitness level, when you should and shouldn’t exercise, and how long you should exercise. Using a sauna, intermittent fasting, and getting out in nature may also help increase your longevity.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:




Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps increase your awareness of the benefits of exercise. I’ll see you in the next video.


Join our update list today!

Posted in


  1. @yankeerose9011 on October 12, 2023 at 10:03 am

    Exercise is food for the brain ❤

    • @user-uj8eb2ef4l on October 12, 2023 at 10:59 am

      Math exercises, yes.

    • @barkmaker on October 12, 2023 at 11:33 am

      @@user-uj8eb2ef4l, math exercises increase neuronal activity and bring some blood flow (food) to the brain but exercise will bring more blood flow to the brain. You’re both correct.

    • @so3710 on October 13, 2023 at 1:03 am

      Straight facts! 💯%✅️

    • @monicabella7894 on October 13, 2023 at 11:44 am


    • @hiwelcometochillis2579 on October 14, 2023 at 9:36 pm

      Muscles are part of digestion

  2. @charmawow on October 12, 2023 at 10:10 am

    Thanks so much for this…..I set a timer on my phone for the same time every day, which tells me it’s workout time. I limit these workouts to about ten minutes, so I’m very pleased to hear I’m not wasting my time!

  3. @marysh3840 on October 12, 2023 at 10:10 am

    I didn’t like exercise but you inspired me to do exercises every single day because you shared knowledge that was needed for me, now I know benefits of it so it’s easy for me to keep doing it.

  4. @sosolange374 on October 12, 2023 at 10:22 am

    Started swimming again after many (too many) years of ‘not having the time’ to exercise – it’s hard, but I’ve made it a priority, and the results are already amazing: I feel amazing, I look better, and most of all: I have more energy, meaning I am way more productive with the little time I have, managing to achieve more than before 🙏 so to anyone out there, like me, waiting for the perfect time to start including exercise into your days: today is the day! You will not regret it! ❤️

    • @vexedmum9389 on October 12, 2023 at 10:44 am

      I miss swimming and going to my YMCA every morning before work I would go and swim laps. it was so relaxing and I loved it. but since my kid was born and I moved to a new province I haven’t been back in 14yrs.

    • @manbeast222none4 on October 12, 2023 at 10:54 am

      I’m 47….for the first 20 years of my adulthood I never worked out. Made excuse after excuse. Until I had a talk with my doctor after my lab results when I was 42. I took my health more serious, ate healthier and cleaner foods, cut out others that was unhealthy. Besides the bum shoulder I feel great. It was the best decision I made!

    • @links89a on October 12, 2023 at 12:35 pm

      Started swimming at my local YMCA several years ago. I quickly learned I was a poor swimmer, so I hired a swimming instructor to make sure using the right form. It took time, but I found that swimming also helped my mood and reduced stress.

    • @vexedmum9389 on October 12, 2023 at 3:54 pm

      the best compliment I’ve gotten was from the one life guard that stopped me when i passed him and he said. that im so smooth that it looks like im gliding on glass.. I thanked him and said. slow and steady wins the race

    • @debiwillis9045 on October 23, 2023 at 6:31 pm

      I started swimming a mile 4x a week 5 weeks ago, but no noticeable changes yet! How long did ut take for you to see differences?

  5. @alineheadlamp1899 on October 12, 2023 at 10:41 am

    I am 66 and live at 8500 feet elevation where there’s about 4 months of snow and ice every year. There are no gyms or spas around. Convincing me that I should get out in such weather has always taken more than a simple pep talk. My husband, 70, is hard core about walking the dogs 2 or 3 miles daily no matter the weather. He has a way of making me feel guilty about not exercising, saying it is good for me blah, blah, blah. We recently got dog #3 so now I am inspired to keep up. He is unable to walk three dogs at once, so there’s my reason. Not for me, but for the puppy. Summer months are easy. At this point I have to bundle up in scarves, gloves, hoodie, etc…but so far I am doing it every morning. I definitely feel better throughout the day because of it, at the time of year when I am ready to relax and be sedentary in my thick socks and yoga pants.

    • @tomb6593 on October 12, 2023 at 11:25 am

      Do modified pushups ups, sit ups, jumping jacks, burpees, mountain climbers, air squats….. then throw up

    • @KalaRaja313 on October 12, 2023 at 11:25 am

      Excuses excuses excuses. Buy a fucking treadmill, do some burpees, jumping jacks. Just move

    • @Platinum1812 on October 12, 2023 at 11:34 am

      You’ve got the yoga pants already, maybe try some yoga in those winter months too?

    • @marisol2408 on October 12, 2023 at 11:37 am

      His bad, making you feel guilty! Do it for you, NOT for him. Bully!

    • @Brooklyn_Bleek on October 12, 2023 at 11:46 am

      There are a LOT of free exercise routines by fitness trainers right here on YouTube. *Shadow boxing, HIIT routines, Yoga, Animal Flow, Kickboxing, weight routines, stationary exercises, etc…* (I personally hate gyms.)

  6. @mrfryfilmguy on October 12, 2023 at 10:46 am

    A lot of people say to me , they are “too tired to exercise”. As my Karate instructor says “Energy begets energy”. You can build energy up, start slow, and after a few weeks you won’t be no where near as tired my friends . Another great vid by the Doc.

    • @ratherbwithhorses on October 12, 2023 at 3:26 pm

      my friends complain they feel lazy just following me while i do horse chores .

    • @bab2thebone1 on October 17, 2023 at 7:59 pm


  7. @dorenebonczkiewicz8698 on October 12, 2023 at 10:48 am

    Another Great video by the man Dr.Berg.Thank you Universe for people like Dr.Berg.Ive lost over 30 lbs since IF and doing Ketogenic and several pant sizes.Ive never felt better in my life.I have so much energy no brain fog and Im in my 60s.Thank u again you Rock Dr.Berg

  8. @melbrown6019 on October 12, 2023 at 11:20 am

    I have been exercising since 2009 and I definitely notice a change in my body. I workout 6-7 days per week. I follow a program of 3 days of strength training and 3 days of cardio and mobility 1 day. My 7th day is either rest or whatever I feel like doing.

  9. @ragmanx6256 on October 12, 2023 at 11:33 am

    I’ve deliberately taken jobs that involve physical activity for almost a decade, and it’s definitely made a huge difference after spending my early 20s in office jobs. Not only is my body far more resilient to diseases, but I’ve managed to retain a lot of both flexibility and cardiovascular endurance when I see people my age working office jobs just struggle to do the most basic physical tasks. I routinely perform over 10k steps per day just walking around, and it really helps my energy levels and overall mood. I’ve also added dumbbell workouts that are very easy to do at home, and my only regret is not having started earlier! Good stuff if you can do it :).

  10. @ob_15 on October 12, 2023 at 12:02 pm

    The first time I saw one of your videos back in June, it inspired me to get healthier by fasting and walking, now I paid attention to everything I eat and on moderation….since then I have loss 24 pounds. Thanks God for your existence Dr. Berg

    • @Drberg on October 12, 2023 at 3:13 pm

      That’s great news!

    • @lindalonic2545 on October 12, 2023 at 9:28 pm

      Congratulations! 🎉👏🏼🙌🏼

  11. @ardenpowers7730 on October 12, 2023 at 12:15 pm

    I’ve been training in various gyms for about 48 years. At 73, I still train about 11 hours weekly. I find that a combination of weights, cables and cardio have served me well.
    Thanks for sharing how important that committment and consistency is in maintaining good health and longevity !

  12. @yooperlooper on October 12, 2023 at 1:07 pm

    I’m 74 & have been working out since I was in my 20’s. Don’t do high impact anymore but I love high intensity, low Impact & Pilates. Every day , 30-40 minutes. My day isn’t complete unless I workout. I love it. (Except Sundays – day of rest!) 🙂

    • @kenttalsma7906 on October 12, 2023 at 1:53 pm

      Love the name. I take it you’re from UP there.😉

    • @yooperlooper on October 12, 2023 at 8:24 pm

      Yep! I am a Yooper! 🙂

    • @kenttalsma7906 on October 12, 2023 at 9:46 pm

      @@yooperlooper dig it! I’m a troll from Tulip Town, Holland Michigan.

    • @yooperlooper on October 13, 2023 at 1:21 pm

      very nice part of Michigan. @@kenttalsma7906

    • @gregpayne9460 on October 17, 2023 at 12:22 am

      Amazing I hope yo be the same as you loop

  13. @leonaedwards7104 on October 12, 2023 at 1:49 pm

    I take the dog for a walk twice a day. I used to use a walker but not anymore. With 2 compression fractures and both hips replaced I just returned from a tour where on one day I walked 15,000 steps. I also do keto, intermittent fasting lost 35 pounds and turn 73 this month. Thanks Dr. Berg for showing me the way.

    • @lindalonic2545 on October 12, 2023 at 9:31 pm

      So good! Well done 👏🏼🙌🏼

    • @bettyberkey1047 on October 18, 2023 at 9:42 am

      At almost 72 years of age with 2 knee replacements,shoulder replacement, arthritis,degenerative disc disease…you have inspired me !! I can do this ! Thank you !

    • @leonaedwards7104 on October 18, 2023 at 12:52 pm

      @@bettyberkey1047it isn’t easy but don’t give up it is well worth it.

  14. @Ulfrob on October 13, 2023 at 2:04 am

    I’m so thankful for your videos dr berg. Since April this year I have lost 52 pounds and feel wonderfully younger at 67 than I did at age 51. Aches and pains completely disappeared when I starts your diet plan and exercise advise. Thank u sooo much!

  15. @gittebruun9070 on October 13, 2023 at 1:50 pm

    Thank you for this video 🙏❤️ Amazing results just for a very little exercise everyday Love it ❤️

  16. @annabeckman4386 on October 14, 2023 at 3:38 am

    As usual, Dr. Berg! This video comes right on time! precisely when i needed it!!!!

    Thank you for all your help with our health!!! 🤗🤗🤗

  17. @mimaroo1431 on October 17, 2023 at 9:35 am

    I started walking 3-4 miles almost every day last year. I have lost over 30 pounds and have lots of energy these days. I have also improved my diet and changed to a mainly ketovore diet. None of these things are hard for me to do and are enjoyable, which is why I’m still doing them over a year later.

  18. @pushmasterandgaming8372 on October 18, 2023 at 4:34 am

    Have lost over 40 lbs on IF and keto and with all this natural energy i now do walks with my children and can go up and down the stairs quickly and with no pain or shortness of breath. I am so happy with my progress. Ty for all your help Dr. Berg!!

  19. @melaniecorn367 on October 18, 2023 at 5:38 pm

    I recently started to walk every day. I’d kind of given up because it was so hard (waiting for a hip replacement). But I’m targetting 5000 steps around my home in addition to normal activity, for 30 days, then we’ll decide on the next challenge. In 18 days I already started to feel better.

  20. @GeraldoBee189 on October 23, 2023 at 2:18 pm

    Thank you Dr Berg ! I am doing this and feel great. I look forward to it every morning.

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy