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If you don’t have a lot of time during the day for a full hour-long workout, you may benefit from trying a snack during your workout during American Heart Month. These exercises are quick, high-intensity bursts of movement lasting a minute or less, and performed intermittently throughout the day. These short periods of activity can provide much of the same Cardiovascular and fitness benefits As a complete workout, helping you stay active without Disrupt your day.
Research has shown this 1 or 2 minutes of vigorous exercise at intervals Throughout the day it can improve your heart health by promoting cardiovascular fitness. Exercise snacks mimic the benefits of high-intensity interval training, but with longer rest periods. instead of Exercise for 20 or 30 minutesAs you normally would during a HIIT workout, you can do these movements throughout the day.
A study in the United Kingdom found that those who participated in intermittent vigorous physical activity (three bouts of vigorous exercise for one to two minutes per day) reduced their risk of death from cancer or other causes by 38% to 40%. Another benefit I found was that participants reduced their risks Cardiovascular disease by 48% to 49%. Another study examined Healthy seniors and notice how they snack They improved leg muscle strength and size during the 28-day program. In other words, you can still get all the benefits of snacking while exercising no matter your age or fitness level.
If you don’t have the time to commit to a full hour of exercise every day, here are snack ideas you can do instead. It’s easy enough to do anywhere all day.
Read more: How healthy is your heart? Find out at home without any equipment
1. Go up the stairs
If you live in an apartment building, have stairs in your home, or if they are part of your commute, take advantage of them to increase your heart rate. Aim to climb the stairs vigorously throughout the day when you have the time. One study showed improvement in patients with coronary artery disease when they did three rounds of up six flights of 12 flights of stairs, with recovery periods of walking. The study compared how Climbing stairs and traditional moderate-intensity exercises Participants’ cardiorespiratory fitness was affected.
The researchers found that stair climbers had a higher heart rate during a shorter exercise period during the first four weeks of supervised testing. Both the stair-climbing and conventional moderate-intensity exercise groups continued their exercise routines for an additional eight weeks without supervision and were able to maintain their normal heart rate percentile. The difference was that the stair climbers continued exercising for less time.
If climbing stairs is the most exercise you can do during the day, it’s best to do it intentionally.
2. Go for a walk
Brisk walking can keep your heart healthy. Heart Foundation She recommends walking for at least 30 minutes daily. To get the same benefits, break your walking goal into 10 minutes at a time, three times daily. Just make sure it’s a moderate to vigorous effort so you can get your heart rate up.
3. Body weight exercises
If you work in an office or from home, you probably spend a lot of time sitting. Take time to move, even if it’s to get there quickly Body weight exercisesIt can do wonders for your heart health. While taking breaks from your desk, set up an interval timer and play with bodyweight squats, lunges, push-ups, jumping jacks, bear crawls, planks and more.
4. Jumping rope
Sometimes, connecting with your inner child is a helpful way to motivate you to exercise. Jumping rope is a fun way to raise your heart rate while improving your cardiovascular health in short periods of time. One idea he suggested Nike Master Trainer Joe Holder It is to pick up a jump rope and jump for five one-minute rounds, playing with either the intensity or variation of the jumping. The more you improve your cardio fitness, the more time you can exercise to challenge yourself.
5. Do some housework
Believe it or not, you can get a good workout by doing some chores in your home. Whether it’s gardening, vacuuming, cleaning, or organizing drawers and cabinets, you can get the benefits of exercise while keeping your life organized. This shows that you don’t need a gym to work out, especially when there is a lot of it Daily activities are considered exercise You may not realize it.