Fitness doesn’t have to be in the gym to be effective

When it comes to exercise and fitness, many people think of sweating profusely in the gym, or exercising continuously for at least 30 minutes a day. However, new research shows that when it comes to fitness, “short, brisk” exercise is not only beneficial, it may also be better.

Modern people live a fast-paced life and are busy with work. It is indeed difficult to squeeze out a certain amount of time for exercise every day.

But a new idea suggested by recent research: “exercise fast food” or “snack-style exercise” may offer us a surprising solution.

Public Health England (PHE) recommends that adults should do at least 150 minutes of moderate-intensity aerobic activity every week. But this is extremely challenging for many.

Would it be easier and achieve the same effect if the exercise could be divided into 5-10 minutes each time, or even shorter? For example, a few minutes of brisk walking after lunch, a short bike ride, or two minutes of climbing the stairs?


Dr Mary Murphy of the University of Ulster introduced Dr Mosley to this new trend sweeping the scientific world: ‘sports fast food’.

Studies have shown that the health benefits of doing more short, brisk bouts of exercise a day match those of one, longer bout of exercise. Some studies even suggest it can help you burn more calories and lose more weight.

Yoga is also a good form of exercise

Dr. Murphy was one of the first experts on fast-food sports. Breaking up the exercise into smaller chunks increases the number of times that your body’s metabolism is stimulated, she said.

She explained that even during the recovery phase of the body after stopping exercise, the metabolism is still in the state of exercise and will not stop immediately. If you exercise multiple times in a day or a week for short periods of time, you will consume more energy than if you exercise for a longer period of time.

According to a recent analysis of the results of several separate studies, breaking up moderate-intensity exercise into small chunks of sporadic exercise can actually lead to better weight loss, fat loss, and lower bad cholesterol (LDL) levels, which may be the reason behind it. The reason. It has the same effect on cardiorespiratory fitness and blood pressure as a longer bout of exercise.

Fast-food exercise is not only good for breaking down fat, lowering blood pressure, and lowering low-density cholesterol, but Dr. Murphy said that muscles will contract every time they exercise, and during muscle contraction, glucose in the blood can be transferred to the muscles.

One study found that people with type 2 diabetes who did only one minute of vigorous exercise six times a day had better blood sugar control not only on the day, but also 24 hours later.

This specific mechanism not only helps to better control blood sugar levels, but also helps reduce the risk of developing type 2 diabetes in the long run.


You can also exercise for a few minutes during your lunch break

Dr. Murphy said people used to be advised to stick to 10 minutes of exercise, but now it seems that the best news is that “every minute counts”.

“From recent evidence, it appears that any length of exercise is useful,” she said. “A key message here is that every minute counts. So even if it’s just a minute, it can still be used wisely. More, and move towards the goal of 30 minutes a day.”

An increased heart rate during exercise is especially beneficial, and it also indicates that you’re doing a moderate-intensity workout. If you feel your body warming up slightly and your breathing speeding up, that’s right.

According to Dr. Murphy, maintaining this level of exercise intensity will pay off. “I would recommend that people try to find a form of exercise that fits into a busy lifestyle. One that doesn’t require additional equipment or changes to their schedule.”


For example, Dr. Murphy said that if you want to find a simple and easy way to exercise, climbing stairs is one of the best choices.

According to her research, as long as climbing the stairs for 2 minutes a day for 8 weeks, diastolic blood pressure and blood fat content can be improved.

If you’re short on time, sporadic sports snacks might just be the answer.

If you can do short bouts of exercise a few times a day, your goal of 150 minutes of moderate exercise a week may not seem so far away.

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