Is there an “exercise snack” there? The study shows that speed training already has health benefits

Adopting physical activity for short periods can be a way to escape sedentary lifestyle, a topic that will be covered at the Health and Wellbeing Summit

In times when the World Health Organization (WHO) highlights that 31% of adults worldwide do not reach the recommended levels of physical activitythe idea of ​​dedicating hours to exercise may seem unachievable. But a new study shows that small doses of movement – ​​up to five minutes, done twice a day – can already improve heart and lung function.

The results indicate that short bouts of exercise, known as “exercise snacks“, they can be important allies in the fight against sedentary lifestyle, a topic that we will discuss in Health and Wellness Summit – The challenges of living longerpromoted by Estadao on October 21st.

What the study shows

The researchers collected evidence from 11 surveys conducted in Canada, Australia, China and the United Kingdom with 414 participants aged 18 to 75. All were sedentary or physically inactive at the start of the interventions, and many were overweight or overweight. obesity considering the body mass index (BMI).

The protocols adopted varied between studies. Participants exercised three, four, five, or seven days a week, performing two to ten “snacks” per day at moderate to vigorous levels, for up to five minutes at a time, for a period of four to twelve weeks. Activities ranged from climbing stairs to performing leg strength exercises to variations of Tai Chi, an ancient Chinese low-impact martial art designed to improve balance, strength and flexibility.

Among the most consistent findings are significant improvements in cardiorespiratory fitness (heart and lung function) in physically inactive young adults and gains in muscular endurance in older adults. The scientists also highlight the high adherence rate: in 83% of cases the participants completed the protocol, a much higher number than that observed in previous cases. harder workouts, such as HIIT (high-intensity interval training)which recorded a participation of approximately 63%.

Advantages

Nilton Carneiro, cardiologist at the Cardiology Center of the Santa Catarina – Paulista Hospital, explains that the concept of “exercise snack” draws an analogy to quick snacks versus a long meal. “The idea is that instead of long sessions, physical activity is done in short periods of time, in a fractional way,” he says.

The positive effects vary from person to person, but, according to the cardiologist, the most evident gain occurs in the improvement of the functional capacity of those who were previously inactive or sedentary. An improvement in cardiorespiratory capacity, a modest increase in aerobic capacity and better control of glycemic metabolism can also be observed in patients with impaired fasting glycemia.

Carneiro highlights that, in addition to the direct effects, there is an important behavioral component: the simple fact that a person worries about taking care of their health and seeks ways to move, whether through structured exercises or in small moments during the day, already creates a bias towards self-care.

“This movement usually generates medium- and long-term benefits, such as greater adherence to a food balance and the treatment of pre-existing chronic diseases,” he says.

He also talks about the treatments that should guide this practice: “For individuals with cardiovascular disease, with a history of heart attack or arrhythmias, preventive medical evaluation is essential. Not all bodies immediately tolerate higher intensity explosions. Progression must be gradual, taking into account limitations and capabilities.”

Obstacles

Maintaining an active routine seems simple in theory, but in practice many factors stand between intention and action. THE excessive use of screens is one of the main villains: we spend more and more hours sitting, both at work, in front of the computer, and in our free time, watching TV series and browsing social media.

But the problem goes beyond lack of discipline or time. According to Alex Florindo, physical educator and doctor of public health University of Sao Paulo (USP)sedentary lifestyle is the result of a set of factors – individual, social and environmental – and cannot be attributed exclusively to personal choices.

“We cannot place the blame solely on the individual. Governments must offer conditions for people to be physically active,” he says.

Florindo explains it the regular practice of physical activity depends on both internal aspectssuch as previous experiences and self-efficacy, as well as external factors, such as social support and the environment in which the person lives.

These conditions, however, are still far from ideal in most Brazilian cities. “For people to better carry out leisure activities, a favorable environment is needed, such as green areas, cycle paths and public open spaces,” he says.

The same goes for daily commutes: “For commuting activities, better pavements, train stations and subways are needed near home, so that people are encouraged to leave their cars at home and can walk or use public transport.”

The “Health and Wellbeing Summit – The Challenges of Living Longer?” will be held on October 21, from 9:00 to 18:00, at Tivoli Mofarrej, in Sao Paulo. To register, go to this connection.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.