If you can’t dedicate 150 minutes per week for moderate exercise to reduce the risk of developing chronic illness like heart disease and diabetes, there is good news! Recent research suggests that quick bursts of activity called micro workouts or activity snacks can be beneficial, possibly even better than a longer workout. SSM Health family physician and wellness coach, Dr. Roopa Shah, answers questions about the research and how to apply it to your own life.
Let’s start with the new data. How are these quick bursts of activity beneficial?
Smaller bursts of activity, even as short as two minutes, can do a lot for you. They can improve metabolic health, increase your endurance and can even counteract the undesirable impacts that sitting for too long can have on your muscles.
“Another benefit is that two-minute bursts of activity like a brisk walk around the office or a few quick sets of squats at your desk – are accessible wherever you are,” says Dr. Shah. “They don’t require special equipment, space or a gym membership.”
That’s all great news, but how often do you need to take a movement break?
“A quick two-minute break every half an hour has been shown to counteract the negative impacts of sitting for hours at a time,” adds Shah. “These breaks can include moving your neck from side to side, stretching your back and legs or taking a quick walk. Throughout the day, these quick breaks will add up for big benefits.”
How can people get started?
You can also find good micro workout routines and stretches online. For consistency, consider scheduling activity snacks in your work calendar. Find movements that help you feel good after you complete each workout. If these suggestions aren’t possible, try brisk walking with a co-worker on your breaks.
