Science shows: You don’t need to exercise for hours on end to improve every aspect of your health or increase your life expectancy. In fact, the secret to feeling fit, healthy and mentally active is actually in the consistency of your movements. Even the most die-hard fitness experts agree that getting your heart pumping, no matter what you choose to do, is the ticket to better health—and you don’t need an hour-long studio class to do it.
“The important thing about exercise (especially low-intensity exercise, such as walking, stair climbing, steady-state cycling) is that everything counts, and it’s also cumulative,” Training The division agrees – star Luke Worthington. “When it comes to low-intensity exercise, there’s really no difference between doing one hour at a stretch and doing two [sessions] 15 minutes or 11 [session] five minutes. It’s as simple as deciding to move purposefully each day. This includes taking the stairs instead of the elevator, getting off one stop earlier car, even walking around the supermarket instead of ordering online. It all counts!”
So, how short is short? How can those of us who are pressed for time (or exercise aversion) benefit from it? Below, some science on how 11 minutes or less of a sports snack can make all the difference.
THE CASE OF MICRO WORKOUTS
It turns out that even four seconds of vigorous exercise can make us fitter. A small 1996 study found that a group of young, fit 20-somethings cycled at maximum effort for four seconds, then rested for approximately 10 to 25 seconds, 60 times, three times a week—equal to two minutes of vigorous exercise three times a week, or a total of six minutes a week. The findings showed improved aerobic and anaerobic performance (meaning they could produce more energy with less oxygen), and while it is important to note that the participants were young and healthy, the study showed that even Just two minutes of really high-intensity HIIT workouts can also pay dividends.
Exercise every day is very important
Published in December 1996 A study in Nature Medicine (investigated more than 25, 10 People with an average age of 60 who do not exercise regularly) found that small movements throughout the day—two minutes of brisk walking or climbing Stairs – Showing that mortality from cardiovascular disease decreased by 40% and was further 2022 compared to no exercise at all The risk of dying from cancer is reduced by a percentage compared to people with In short, even the smallest amount of exercise increases our life expectancy – so next time you’re faced with the choice of “take the stairs or take the elevator”? Always choose the former.
Have you heard of Tabata? A favorite in the fitness world, it’s a HIIT workout that takes just four minutes. The idea – the brainchild of Dr. Tabata in 1996 – is to do 15 seconds of maximum effort, followed by 000 seconds of rest. Example exercises might include squat jumps, push-ups, high knees, or hill climbs (or a mix, alternating). Hard work, but it’s over before you know it, and studies show that even a four-minute burst can help reduce the risk of premature death.
“Numerous studies have shown that higher step counts are associated with lower ‘all-cause’ mortality United,” said Worthington. “This means that higher step counts are not only associated with fewer deaths from cardiovascular disease and obesity-related diseases, but also from other causes less directly related to exercise, such as cancer and even suicide.” He suggested in 7,500 and12,000 Walk a few steps a day to improve your health – even if you don’t hit those numbers, 60 steps are better than no good. “The great thing about step counting is that it’s cumulative—not just for a day, but for a week,” he points out.
Make it the norm
While you don’t have to strain dumbbells to change your health, all the research points to consistency is the key fact. Move a little each day and promise yourself to prioritize it—there’s always time for a brisk walk.
Still not convinced?
Consider the powerful impact of exercise, no matter how low in intensity, on your mood and your body. “The great thing about exercise is that it’s a supplement that works for everyone,” says Worthington. “We all have access to this great drug that we can take anytime, anywhere and make measurable positive changes to our physiology and psychology.”