Did you know short burst (1-2 mins) of very high intensity movement can reduce your risk of Cancer, Cardiovascular Disease, and even death!
Research Stamatakis at al demonstrated the incorporation of quick bursts (1-2 mins) of activity 3 times per day resulted in up to a 40% reduction in all-cause death and cancer related deaths.
So, what is a quick burst of activity really?!
The research was talking about activities during the normal day- NOT exercise specific. Such as very quick walking or stair climbing.
Why is this helpful for us?
This helps support my ever growing bias of "it is not all or nothing"
- If you cannot get to complete your full workout; that's okay, do what you can.
- If your day got crazy and finding time to exercise is not in the cards today-- get some movement in. Even 1 minute of walking as fast as you can, 3x a day -- that is 3 total minutes out of your WHOLE day--- can impact your health positively.
- Does it have to be walking or stair climbing (do NOT do this going down the stairs!)?
Probably not, that is what the research looked at, but I would expect as fast as possible jumping jacks, high knees, mountain climbers, row machine, bike, etc could all be options.
The walking and stair climbing are just free and easily accessible to anyone during their day without needing to change clothes or go someplace special out of their day.
I am by no means saying, you shouldn't strive to get higher amounts of regular physical activity to reach other fitness goals and achieve a healthier lifestyle. BUT, if you do not have time for your whole workout or your day changes on you; you can add a few "snacks" to your day and know you are still making positive changes in a small dose.
Research article linked below.
Stamatakis, E., Ahmadi, M.N., Gill, J.M.R. et al. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nat Med28, 2521–2529 (2022). https://doi.org/10.1038/s41591-022-02100-x
https://www.nature.com/articles/s41591-022-02100-x#citeas
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