5 small exercises on a “snack” for a healthier heart

hungry? Try a snack of exercise or fast and high -density motor bursts that last accurate or less, are intermittently implemented throughout the day. It is an excellent choice for those who struggle to find time for traditional exercises or prefer to avoid long exercise sessions. The best part? These short bangs can provide a lot of the same thing Benefits of cardiovascular and fitness As a full -length assistance process, it remains active without Disable your day.

Snakes may have some health benefits to the heart. Research showed this 1 or two minutes of exercise at intervals Throughout the day it can improve your heart by promoting cardiovascular fitness. Practicing snacks repeat the benefits of high -density separation training (also known as as as Hiit exercises) But your comfort times are longer. In other words, instead of Exercise for 20 or 30 minutesYou can do these movements throughout the day because they fit your schedule. For example, if you take 15 minutes’ rest periods at work, you can press some movement during that period.

A UK study found that those who participated in the strong physical activity of intermittent lifestyle (three seizures from 1 to two minutes of strong exercise per day) reduced the risk of death from cancer or other causes of 38 % to 40 %. It was also found that the participants reduced their dangers Cardiovascular diseases by 48 % to 49 %. Another study examined Healthy adults and notice how to practice a snack Improving the strength of the muscles in their leg and its size on the 28 -day program. In other words, you can still get all the benefits of eating snacks regardless of your age or fitness level.

If you don’t have time to follow the exercise routine for an hour, try to practice snacks to reap the benefits of heart health. Below are ideas to start with easy enough to do anywhere all day.

Read more: How true is your heart? Discover at home without any equipment

1. Take the stairs

If you live in a residential building, or you have stairs in your home or if it is part of your movements, take advantage of it to increase the heart rate. It aims to climb strong stairs throughout the day when you have time. One study showed an improvement in patients with coronary artery disease when they made three rounds of six -scale trips, with healing periods of walking. I compared the study how Climbing stairs and a moderate traditional exercise Participants were affected by the heart.

The researchers found that the stairs are the highest heart rate rate through a shorter exercise time during the first four weeks of supervision tests. Both climbing stairs and moderate traditional exercise groups continued their routine for eight additional weeks, not to be supervised and managed to maintain the level of heart rate level. The difference was that the stairs climbed continued to exercise for a lesser period.

If the staircase climbing is the most exercise that you can do during the day, you can also do this intentionally.

2. Go to walk

Going in brisk walking can keep your heart in good health. Heart Foundation It recommends the goal for at least 30 minutes of walking a day. To reap the same benefits, break the goal of walking to 10 minutes at a time, three times a day. Just make sure it is a moderate to strong effort until you will raise the heart rate.

3. Body weight exercises

If you are working in an office or from home, you are likely to spend a lot of time sitting. Take the time to move, even if it is quickly Body weight exercisesWonderland can do the health of your heart. While taking rest periods from your office, prepare a temporary time separation and play with squatting body weight, ties, payment, jumping cranes, bear crawl, panels and more.

4. The jump rope

Sometimes, communication with your inner child is a useful way to get motives for exercise. The jumping cord is an enjoyable way to raise the heart rate while improving cardiovascular health in short periods of time. One idea suggested Nike Master Joe Holder coach It is to pick up a jump rope and jump for five rounds of one minute each, and play either with a variety of jumping. The more you improve your fitness in the heart, the more your exercise is to keep yourself challenging.

5. Do some household chores

Believe it or not, you can get a good exercise by doing some household chores all over your home. Whether this gardening, emptiness, cleaning or organizing drawers and cabinets, you can get the benefits of exercise while maintaining your life in order. It appears that you do not need a gym to get an exercise, especially when it is a lot Daily activities are an exercise You may not realize that.