Micro-exercise: Short bouts count, research shows
How much exercise is enough to make a difference?
We’d heard conflicting reports for years now, most of them telling us we need to spend considerably more time being physically active.
If we can’t manage the recommended 30 minutes of exercise, five times a week, can accumulated incidental activity count?
A recent Globe and Mail article says yes. Activity is activity. It all counts.
A new Canadian study is challenging the value of ultra-short bouts of activity. Even one-minute bursts of physical activity can contribute to cardiovascular fitness levels.
This is good news for sedentary individuals currently intimidated by structured exercise.
[See also: Should you work out in heels?]
“I do think that the idea of a ‘10-minute minimum’ is a barrier for some people,” Ashlee McGuire, researcher and PhD graduate at Queen’s University told The Globe and Mail. “I’d like to see more focus on doing little bits of physical activity throughout the day.”
The study tracked the incidental activities of 135 obese individuals. The most active group accumulated only 34 minutes of activity a day, and yet was still found to be significantly fitter than the least active group, decreasing their risk of heart disease by 15 per cent.
While Dr. McGuire acknowledges that even the most active participants in the study were still obese and at risk of other health problems, she does emphasize that small amounts of exercise are definitely better than none at all.
Even the American College of Sports and Medicine is changing its standpoint on exercise minimums, having previously stated that less than 10 minutes is “not a sufficient stimulus for developing and maintaining fitness in healthy adults.”
"Durations of exercise (less than) 10 minutes may result in fitness and health benefits, particularly in sedentary individuals," it now concedes. "However, the data is sparse and inconclusive."
For those encouraged by the short-spurts findings, upping the intensity of your micro-exercise will help you reap even more benefits.
Research out of the University of Birmingham’s School of Sport and Exercise Sciences found that three minutes of intense exercise, three times a week, could be the equivalent to five one-hour sessions, reducing risks of cardiovascular disease and diabetes.
Previous research found increasing intensity allowed for shorter time in the gym: 30-second bouts of intense exercise in 20-minute sessions three times a week provided the same health benefits as 60 minutes of moderate exercise five times a week.
It appears that every little bit counts after all. So take the stairs.
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