Do short exercises, even a few minutes a day, improve your health. It is difficult to believe this, but practicing many times a day reflects on your health and fitness.
This can be done by exercising for a short period of time that is referred to as “exercise snacks”, which includes 30 seconds, five or 10 minutes, and any movement.
Think about climbing the stairs, walking or exercising a squat
It is believed that the term was used for the first time in 2007, Dr. Howard Hartley, a cardiologist who was an assistant professor at the Faculty of Harvard University.
Today, many studies demonstrate the value of these short exercises. A short study published in exercise and sports science reviews in January 2022 found that perform short -term exercises daily for 15 to 30 seconds, improves the amount of respiratory heart spare and the performance of inactive adults. According to what was published on “CNN”, the study was limited to the rise of light and short exercises in the study.
In July 2023, a study conducted on 22,398 people found that adults who complained about the shortage of exercise, found that cancer decreased after 3.4 to 3.6 minutes per day.
Their daily physical activity was practiced in volumes that were not more than two or two minutes. According to a study published in Jama’s oncology.
The practice of 4.5 minutes of intense and intermittent physical activity is associated with a decrease in cancer 31 % to 32 %.
The advantages of movement are extended to brain health. According to a study published in the Jamta magazine in March, the daily use of strong physical functions or adding a small amount in your current sports program reduces the risk of dementia. There is a great advantage for those who do not exercise from moderate to powerful exercises.
“It is better to do anything better than doing anything. Until you move for a while, it will change and improve it with a little pressure on your body,” said Michael Bats, a unique coach and a London -based train sloping director.
Short -term exercises are a favorite tool used by Dr. Sathra Dhawar, an expert in comprehensive healthy medical psychology in California.
“I am very supportive of changing the behavior that starts bad. So every day of the week I want to find the easiest, easy -to -do behavior with my customers,” he said.
The secret to establishing new small changes is that the norm further stated that it is in connecting them with the behavior you make at the same time. For example, if you clean your teeth when you wake up, start with some jumping or rush exercises when your tooth is brushed.
Once you get used to walk everyday, you can go to training in the volume, increase your speed for 20 seconds, go slow and slow down for 10 seconds.
“Your body pays a little more at a time and then improves your body.”
But not only walking, but wall pressure exercises improve the strength of your hands, while squat exercises are the best to improve the strength of your feet. If you want to climb the stairs without breathing, start climbing and go down a little faster than usual.
“There is always a mild fitness game, which will help you improve every part of your body in some way,” says Bitz.
Available refers to people living in “blue areas”, which are areas around the world, in which people live a long and healthy life, such as Okinawa and the Italian island of Japan.
He said, “They move all the time and they practice clean movements all day,” if they want to shop, sit in the garden or do household chores. ”
He said, “If you continue to move throughout the day, you can burn about 2000 extra calories daily.”
