You no longer have to feel guilty about missing a spinning class or being too tired to go for a run — it turns out that incorporating even the smallest physical activity into your routine, what experts call “sports snacks,” can make a difference. make in your condition. health.
These short bursts of activity can include something as simple as climbing stairs for 20 seconds. One study found that these short intervals of vigorous activity, three times a day on three days of the week, improved cardiorespiratory fitness.
While the “exercise snacks” shouldn't replace a more regular exercise routine, they can help keep your health on track when you don't have time to hit the gym for a longer workout.
There is now evidence that just 20 minutes of physical activity a day reduces the risk of cancer, dementia and heart disease
A study published in Applied Physiology, Nutrition and Metabolism of 20 young adults in Canada analyzed how three bouts of vigorous climbing of 60 flights of stairs, separated by one to four hours of rest in between, three days a week for six weeks affected their fitness ability. .
Researchers found that oxygen uptake was higher in people who participated in the snacking exercise than in those who did not, demonstrating a modest improvement in overall physical fitness.
Although the benefit was “modest”, an increase of about five percent, co-author Martin Gibala, professor of kinesiology, said the result was “not insignificant”.
Dr. Gibala added: 'By studying epidemiological data we have learned that small changes can make a big difference.'
Meghan Wieser, a physical therapy physician at Maryland-based Recharge Health & Fitness, shared Fortune Well: 'Exercise is good for us, even if it is not a specific exercise session.
'Exercise snacks can be an accessible way to get your body moving throughout the day, and it correlates with better health characteristics.'
Low cardiorespiratory fitness is associated with an increased risk of all-cause mortality and heart disease.
And while regular physical activity improves cardiorespiratory fitness, many people don't get the recommended amount, citing 'lack of time' as a barrier.
However, the study authors say their results show that vigorous stair climbing is a practical and feasible form of exercise that can improve cardiorespiratory fitness.
The official physical activity guidelines from the Centers for Disease Control and Prevention (CDC) recommend that people get 150 minutes of moderate physical activity per week, or about 20 minutes per day.
The agency recommends spending two days during that time on muscle-strengthening exercises.
Moderate-intensity exercise includes activities such as cycling, dancing, walking, jogging, brisk walking and swimming.
Strengthening exercises include weight lifting, push-ups, pull-ups and squats.
Studies have shown that even light physical activity, such as household chores, can reduce the risk of disease by more than 20 percent.
Despite all the benefits, Americans aren't getting the exercise they need. CDC data released last year showed that only 28 percent of adults age 18 and older met both aerobic and strength requirements at weekly physical activity guidelines.
Two-thirds of Americans do not meet the guidelines at all.
Ms Wieser said the easiest way to incorporate exercise snacks into the day is to use 'habit stack'.
She said: 'On any given day you have already built in habits, such as a mid-morning coffee break. So get some exercise while you wait for the coffee to arrive.'
You can also enjoy a sports snack between meetings.
Additionally, it can also be helpful to wear a fitness tracker or set a timer that reminds you to get moving.