Do you have a busy schedule and want a more hands-on approach to exercise? Then exercise snacks, or short bouts of intense exercise intermittently throughout the day, can be a game-changer. In fact, short bursts of intense movement throughout the day can provide the same benefits as a longer workout.
Snacking during exercise may also have some heart-healthy benefits. Research shows that 1 to 2 minutes of intense exercise spaced throughout the day can improve cardiovascular health and improve heart health. Exercise snacks replicate the benefits of high-intensity interval training, but with longer rest periods. This means that instead of just working out for 20 minutes or his 30 minutes, you can fit these movements into his schedule and do them throughout his day. For example, if at work he takes a 15-minute break, he can incorporate some movement during that time.
A British study found that people who participated in an active intermittent lifestyle of physical activity (three bouts of 1-2 minutes of vigorous exercise each day) had a 38% to 40% reduced risk of cancer or other causes. I found out that I did it. It was also found that participants reduced their risk of cardiovascular disease by 48% to 49%. Another study looked at healthy older adults and observed how snacking with exercise improved muscle function. The result: increased leg strength and size over the course of the 28-day program. So no matter your age or fitness level, you can reap all the benefits of snacking exercise.
Even if you don’t have time to commit to an hour-long workout, try incorporating some snacks into your workout to reap the heart-healthy benefits. Here are some easy ideas to get started anywhere throughout the day.
read more: The rest of your visible health
please use the stairs
To get the most out of your exercise snacks for heart health, try climbing stairs throughout the day.
If you live in an apartment, have stairs in your home, or if they’re part of your commute, take advantage of them to get your heart rate up. Try to actively climb stairs throughout the day when you have time. One study showed that patients with coronary artery disease improved their symptoms by climbing six flights of 12 flights of stairs three times, interspersed with a recovery period of walking. This study compared how walking up and down stairs and traditional moderate-intensity exercise affected participants’ cardiovascular fitness.
Researchers found that during the first four weeks of supervised testing, stair climbers had higher heart rate rates the shorter the duration of their exercise. However, both groups were able to continue their exercise routines and maintain their heart rate level percentages for an additional eight weeks without supervision. The difference was that people who climbed stairs continued their exercise for less time. So if climbing the stairs is the most exercise you can do during the day, it’s better to do it intentionally.
Go for a walk
Going for a walk is a good way to snack on exercise during the day. Add speed to your walk to get your heart rate up.
Walking briskly can keep your heart healthy. The Heart Foundation recommends aiming for 30 minutes of walking a day. Another way to get closer to your walking goals is to walk three times a day for 10 minutes at a time to get the same benefits. Try to keep your exercise moderate to vigorous to get your heart rate up.
body weight training
Getting up from your desk and doing bodyweight exercises is another exercise that will make your body stronger and healthier.
If you work from an office or home, chances are you spend a lot of time sitting. Taking the time to move your body, even if it’s simple bodyweight exercises, can do wonders for your heart health. When you’re taking a break from your desk, set an interval timer and try bodyweight squats, lunges, push-ups, jumping jacks, bear crawls, planks, and more.
skipping rope
Reconnect with your inner child and improve your heart health by jumping rope.
Sometimes getting in touch with your inner child is a helpful way to increase your motivation to exercise. Jumping rope is a fun way to get your heart rate up while improving your cardiovascular health in a short amount of time. One of his ideas suggested by his Nike master trainer Joe and his holder is to pick up a jump rope and jump five rounds for one minute at a time, varying the strength and type of jumps. The more you improve your aerobic fitness, the more you can increase your training time and continue to challenge yourself.
do some chores
Housework is considered a snack for exercise, so it’s a good idea to keep not only your home but also your heart in tip-top shape.
Believe it or not, just doing chores around the house can give you a good workout. Gardening, vacuuming, cleaning, organizing your home, and more, you can reap the benefits of a workout while organizing your life. This shows that you don’t need a gym to train, especially if daily activity is important and you don’t realize it.