Simple and short exercises that according to science increase life expectancy

Simple exercises and simple daily activities that really make a difference

Science has finally expressed itself: Exercising for hours on end is not necessary to improve health or increase life expectancy. In fact, the secret to feeling fit, healthy and mentally energized lies in stability with which we move. Even the staunchest fitness experts agree that to get the heart pumping, an activity essential to health, in whatever way you choose to do it, you don’t need to engage in hours and hours of exercise.

“Physical exercise (especially that A low intensityHow do WalksStair climbing, brisk cycling) counts as a whole, and has cumulative value,” says the star trainer Luke WorthingtonWhen we talk about low-intensity exercise, doing one hour at a time isn’t much different than doing two 20-minute sessions or 12 five-minute sessions. It’s important (and simple). Decide to move in a targeted manner every day. For example, taking the stairs instead of taking the elevator, getting off the bus early, or even walking to the supermarket instead of ordering online. Everything matters!”

So how short is the workout? And how can those who shorten the time or hate exercise benefit from it? Below, some scientific data showing how sessions of 10 minutes or less can make a difference.

HIIT micro training case

It turns out that even a Tough exercise Only 4 seconds can do well. A 2021 study looked at a group of healthy 20-year-olds pedaling at maximum effort for four seconds, then resting for 15-30 seconds, 30 times, three times a week — which is the equivalent of Two minutes of vigorous exercise three times a week, or six minutes total per week. The results showed improvements in both cardio and anaerobic energy (that is, the ability to generate more energy with less oxygen), and while it is important to note that the participants were young and physically fit, the research still suggests that Even just two minutes of HIIT workout (High intensity interval traininghigh-intensity interval training) can pay off.

Daily movement is important

Study published in December 2022 before Nature medicine (which examined the fitness tracking records of more than 25,000 people with an average age of 60 who didn’t exercise regularly), found that small bursts of movement throughout the day — whether it’s a brisk two-minute walk or a brisk climb of stairs — showed a 50% reduction in the risk of dying from cardiovascular problems and an additional 40 percent reduction in the risk of death from cancer, compared to those who did not run any sprints. In other words, even the smallest amount of exercise can increase your life expectancy, so the next time you’re faced with the choice of “stairs or elevator?” They have no doubts.

Mini Workouts: Try Tabata

the Tabata It’s a type of HIIT workout that just keeps going Four minutes. Designed in 1996 by Dr. Tabata, it consists of doing 20 seconds of exercise at maximum effort, followed by 10 seconds of rest, and then starting again. Rapid alternation between the two phases increases combustion and calorie expenditure, which will continue to burn even while it is healing. Squats, push-ups, sprints, or mountain climbers (or an alternating combination of exercises) can be examples of exercises to perform. Studies have shown that even a four-minute set can help Reducing the risk of premature death.

I just walk

There is a lot of research linking Walking with a lower overall mortality rateNo matter the cause, Worthington explains. “This means that more steps are not only associated with lower mortality from cardiovascular disease and obesity-related conditions, but also from other causes less directly related to exercise, such as cancer and even suicide.” For a health benefit, the trainer suggests striving to do in between 7,500 to 11,000 steps per day; But even without hitting those numbers, 500 steps is still better than nothing. “The beauty of step counting is that it’s cumulative, not just throughout the day but all week.”

regular activity

While it’s not necessary to do heavy dumbbell exercises to get any health benefits, all the research suggests consistency is key. The important thing is to get some movement every daywhich gives you priority: there is always the possibility of finding time for one person Brisk walking.

Still not convinced?

Consider the powerful effect exercise, even low intensity, has on your bodyMood and body. “Exercise is a universally effective energizer,” Worthington explains. “We all have access to this potent drug that we can take anywhere, anytime to create a measurable positive change in physical and emotional state.”

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This article was originally published in British Vogue