5 mini workouts to “snack” for a healthier mind

Are you hungry? Exercise snacks and try bursts of rapid, high-intensity movements that last within a minute and run sporadically throughout the day. They are a great option for those who struggle to find time for traditional training or who prefer to avoid long exercise sessions. The best part? These short bursts of activities can provide many of the same Cardiovascular and fitness benefits As a full-length workout helping you stay active It will confuse your day.

Exercise snacks also have heart health benefits. Research shows that Exercise for 1 or 2 minutes at intervals Improve your cardiovascular fitness throughout the day, improving your heart health. Exercise snacks replicate the benefits of high-intensity interval training (also known as Heitt Training), but your rest time is long. In other words, not Exercise for 20 or 30 minutesthese movements can be done throughout the day as they fit your schedule. For example, taking a 15-minute break at work can help you narrow down some movement during that time.

A UK study found that people who participated in intense, intermittent lifestyle physical activity (three attacks of 1-2 minutes of intense exercise every day) reduce the risk of death from cancer or other causes by 38% to 40% I understand that. It was also found that participants reduced the risk of Cardiovascular diseases are 48% to 49%. I looked into it in another study We observed how healthy elderly and exercise snacks snack The 28-day programme improved the strength and size of the leg muscles. In other words, you can get all the benefits of an exercise snack, regardless of your age or fitness level.

If you don’t have time to follow your hourly workout routine, try doing exercise snacks to enjoy the heart health benefits. Below are some ideas to make it easy to do anywhere throughout the day.

read more: How healthy is your mind? Check it at home without equipment

1. Raise the stairs

If you live in an apartment, if you have stairs in your home, or if it’s part of your commute, use them to raise your heart rate. Aim for intense staircase climbs all day long when you have time. One study showed improvement in patients with coronary artery disease when climbing three times six flights of 12 stairs during the walking period of recovery. In this study, we compared the methods. Stair climbing and traditional medium intensity exercise Cardiopulmonary abilities of affected participants.

Researchers found that stairs climbers had a higher percentage of heart rate over shorter exercise times during the first four weeks of monitored tests. Both the staircase climbing and the traditional medium intensity exercise group were able to maintain a percentage of heart rate levels for an additional eight weeks without being monitored. The difference was that the stair climbers continued exercising for a shorter period of time.

If climbing stairs is most often possible during the day, you can also do that exercise intentionally.

2. I’m going for a walk

Going for an active walk will keep your mind healthy. Heart Foundation We recommend aiming to walk for at least 30 minutes a day. To enjoy the same benefits, divide your walking goals into 10 minutes at a time, three times a day. Make sure it’s a medium to intense effort. This will help you increase your heart rate.

3. Weight exercise

If you work from the office or at home, you could spend a lot of time sitting down. Even if you take your time to travel Weight trainingcan bring wonders to your heart health. While taking a break from the desk, set an interval timer and play with weight squats, lunges, push-ups, jump jacks, bear crawling, boards, and more.

4. Jump Rope

Getting in touch with your inner child from time to time is a helpful way to motivate you to exercise. Jump Rope is a fun way to boost your heart rate while improving cardiovascular health in a short period of time. One idea proposed by Nike Master Trainer Joe Holder Pick up jump ropes and jump for five rounds of one minute each, playing with intensity or diverse jumps. The more you improve your aerobic fitness, the more time you can work out and continue to try.

5. Do some chores

Believe it or not, you can get good training by doing some chores around your home. Whether it’s gardening, vacuuming, cleaning, drawers or cabinets, you can get the benefits of training while organizing your life. Especially in many cases, it shows you don’t need a gym to work out. Daily activities count as exercise And you may not understand that.