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Taking just a few minutes each day will get your blood flowing and help your heart.
Giselle Castro-Sloboda Fitness and Nutrition Writer
I'm a Fitness & Nutrition writer for CNET who enjoys reviewing the latest fitness gadgets, testing out activewear and sneakers, as well as debunking wellness myths. On my spare time I enjoy cooking new recipes, going for a scenic run, hitting the weight room, or binge-watching many TV shows at once. I am a former personal trainer and still enjoy learning and brushing up on my training knowledge from time to time. I've had my wellness and lifestyle content published in various online publications such as: Women's Health, Shape, Healthline, Popsugar and more.
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Giselle Castro-Sloboda
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Have a busy schedule and need a more practical approach to exercise? Thenexercise snacks, or short bursts of vigorous exercise done intermittently throughout the day, could be a game changer. In fact, doing brief vigorous movements throughout the day can have the same benefits as a longer workout.
Exercise snacks may also have some heart-health benefits. Research has shown that 1 or 2 minutes of vigorous exercise in intervals throughout the day can improve your heart health by boosting your cardiovascular fitness. Exercise snacks replicate the benefits of high-intensity interval training, but your rest times are longer. In other words, instead of exercising for 20 or 30 minutes, you can do these movements throughout the day as it fits your schedule. For example, if you take 15-minute breaks at work, you can squeeze in some movement during that time.
A UK study found that those who participated in vigorous intermittent lifestyle physical activity (three bouts of 1 to 2 minutes of vigorous exercise daily) reduced their risk of cancer or other causes by 38% to 40%. It also found that participants reduced their risk of cardiovascular disease by 48% to 49%. Another study looked at healthy older adults and observed how exercise snackingimproved their muscle function. As a result, their leg muscle power and size improved over the 28-day program. Therefore, you can get all the benefits of exercise snacking, regardless of your age or fitness level.
If you don't have time to follow an hour long workout routine, try doing some exercise snacks so you can still benefit from the heart health benefits. Below are some ideas to get you started and are easy enough to do anywhere throughout the day.
Read more: What Your Eyes Can See About the Rest of Your Health
Take the stairs
If you live in an apartment building, have stairs in your home or if they're part of your commute, take advantage of them to get your heart rate up. Aim for vigorous stair climbing throughout the day when you have the time. One study showed improvement in patients with coronary artery disease by doing three rounds of climbing six flights of 12 stairs, with recovery periods of walking. The study compared how stair climbing and traditional moderate-intensity exercise affected participants' cardiorespiratory fitness.
Researchers found that stair climbers had a higher heart rate percentage across a shorter exercise time during the first four weeks of supervised testing. However, both groups continued their exercise routine for an additional eight weeks unsupervised and managed to maintain their heart rate level percentage. The difference was that the stair climbers continued to exercise for less time. So if climbing the stairs is the most exercise you can do during the day, you might as well do that exercise intentionally.
Go for a walk
Going for a brisk walk can keep your heart healthy. The Heart Foundation recommends aiming for 30 minutes of walking a day. Another way to approach your walking goal is to break it up 10 minutes at a time, three times daily, to reap the same benefits. Just make sure it's a moderate to vigorous effort so you'll get your heart rate up.
Bodyweight exercises
If you work in an office or from home, chances are you spend a lot of time sitting. Taking the time to move, even if it's to get in some quick bodyweight exercise, it can do wonders for your heart health. While taking breaks from your desk, set up an interval timer and play around with bodyweight squats, lunges, push-ups, jumping jacks, bear crawls, planks and more.
Jump rope
Sometimes getting in touch with your inner child is a helpful way to get motivated to exercise. Jumping rope is a fun way to get your heart rate up while improving your cardiovascular health in short periods. One idea suggested by Nike Master Trainer Joe Holder is to pick up a jump rope and jump for five rounds of 1 minute each, playing around either with the intensity or variety of jumping. The more you improve your cardio fitness, the more you can increase the time of your workout to keep yourself challenged.
Do some chores
Believe it or not, you can get a good workout by doing some chores around your home. Whether that's gardening, vacuuming, cleaning or organizing your home, you can get the benefits of a workout while keeping your life in order. It goes to show you that you don't need a gym to get a workout in, especially when plenty of daily activities count and you may not realize it.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Now, let's discuss the concepts mentioned in this article.
Exercise Snacks
Exercise snacks refer to short bursts of vigorous exercise done intermittently throughout the day. These brief movements can have the same benefits as a longer workout. Research has shown that 1 or 2 minutes of vigorous exercise in intervals throughout the day can improve cardiovascular fitness and have heart-health benefits.
Heart Health Benefits
Exercise snacks have been found to reduce the risk of cardiovascular disease. A UK study found that participating in vigorous intermittent lifestyle physical activity, such as exercise snacks, reduced the risk of cardiovascular disease by 48% to 49%.
High-Intensity Interval Training (HIIT)
Exercise snacks replicate the benefits of high-intensity interval training (HIIT), but with longer rest times. HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. Exercise snacks allow you to incorporate these movements throughout the day, fitting them into your schedule.
Benefits for Older Adults
Exercise snacking has been shown to improve muscle function in healthy older adults. In a 28-day program, exercise snacking resulted in improved leg muscle power and size.
Practical Approach to Exercise
Exercise snacks are a practical approach to exercise, especially for individuals with busy schedules. Instead of following an hour-long workout routine, exercise snacks allow you to incorporate movement throughout the day, even during short breaks at work.
Examples of Exercise Snacks
The article provides several examples of exercise snacks that can be easily done anywhere throughout the day:
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Take the stairs: If you have stairs in your home, apartment building, or as part of your commute, take advantage of them to get your heart rate up. Aim for vigorous stair climbing during breaks or whenever you have the time.
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Go for a walk: Walking briskly for 30 minutes a day can keep your heart healthy. You can also break it up into three 10-minute walks throughout the day to reap the same benefits.
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Bodyweight exercises: If you work in an office or from home, take breaks to incorporate quick bodyweight exercises. Set up an interval timer and try exercises like squats, lunges, push-ups, jumping jacks, bear crawls, and planks.
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Jump rope: Jumping rope is a fun way to get your heart rate up and improve cardiovascular health. Start with five rounds of 1-minute jumps, playing around with intensity or variety as you improve your fitness.
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Do some chores: Believe it or not, doing chores around your home can provide a good workout. Activities like gardening, vacuuming, cleaning, or organizing can help you stay active and benefit your heart health.
Remember, it's always a good idea to consult with a physician or qualified health provider before starting any new exercise routine or making changes to your health objectives.
I hope this information helps! Let me know if you have any further questions.