{"id":9516,"date":"2023-12-19T07:26:48","date_gmt":"2023-12-19T00:26:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9516"},"modified":"2023-12-19T07:26:48","modified_gmt":"2023-12-19T00:26:48","slug":"a-one-minute-exercise-session-is-good-for-the-heart","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9516","title":{"rendered":"A One-Minute Exercise Session Is Good for the Heart"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">N<\/span>o time to work out? While dedicating your time to intentionally exercising has a <a href=\"https:\/\/www.wellandgood.com\/benefits-of-physical-activity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-physical-activity\/\">plethora of benefits<\/a> for your body, mind, and soul, opting to incorporate physical activity wherever and however you can\u2014even for a one-minute exercise\u2014offers longevity and health benefits all on its own.<\/div>\n<p>A robust research dataset, published in 2017, backs up the claim that getting your heart pumping for even a minute makes a difference. To conduct the research, more than 100,000 people wore a fitness tracker that monitored their physical activity for two and a half years. Researchers then followed up with the participants seven to nine years later, noting how many people had passed away or navigated health issues in the interim such as cancer, cardiac events, and more. This collective data is known as the <a href=\"https:\/\/www.ukbiobank.ac.uk\/enable-your-research\/about-our-data\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ukbiobank.ac.uk\/enable-your-research\/about-our-data\">UK Biobank dataset<\/a>. Now, researchers are able to analyze the data in different ways to gain various insights into how physical activity impacts long-term health. One such way is this very finding, which supports short bursts of cardiac activity connect to longevity.<\/p>\n<p>Researchers at the University of Sydney filtered the data to examine participants who do not intentionally exercise (meaning they\u2019re not recording workouts), which amounted to about 25,000 people. Among these non-exercisers, the fitness trackers still found that people do \u201clifestyle activity\u201d in short bursts throughout the day. Think: <a href=\"https:\/\/www.wellandgood.com\/stair-climbing-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/stair-climbing-benefits\/\">Going up and down the stairs<\/a>, gardening, walking to the store, playing with kids and grandkids, and so on. These \u201cbursts\u201d can be as short as one minute and as long as 10 minutes, and the effort is \u201cmoderate to vigorous\u201d (meaning it\u2019s difficult to hold a conversation doing the activity).<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/one-minute-exercise\/\" current-title=\"For the Sake of Your Heart Heart Health, It Really Is Worth the Effort To Get Winded Playing With Your Kids\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/12\/one-minute-exercise-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-18\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/one-minute-exercise\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/one-minute-exercise\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/one-minute-exercise\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>The University of Sydney researchers first published in December 2022 in\u00a0<em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36482104\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36482104\/\"><span>Nature Medicine<\/span><sup>1<\/sup><\/a><\/em> that doing three to four bouts of one-minute exercise per day reduced the risk of premature death by up to 40 percent, and up to 49 percent of deaths tied to cardiovascular disease in particular. In October of this year, the researchers followed up the study with new research published in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37777289\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37777289\/\"><em>The Lancet<\/em><\/a>, which examined how different durations of these short bursts impacted mortality. They found that doing even one minute of lifestyle exercise (and up to 10 minutes) was associated with lowered risk of heart attack and stroke by 29 to 44 percent (the longer the duration, the better).<\/p>\n<p>The takeaway? Anything that gets your heart rate up into a moderate or vigorous zone, where it\u2019s a little more challenging or straight up difficult to hold a conversation, for as little as one minute a day, can pay off for your long-term heart health and longevity.<\/p>\n<p>This research confirms what we already know about the beneficial properties of <a href=\"https:\/\/www.wellandgood.com\/benefits-two-minutes-exercise\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-two-minutes-exercise\/\">short bursts of physical activity<\/a>. But <a href=\"https:\/\/www.linkedin.com\/in\/teddy-savage-a96ab825b\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/teddy-savage-a96ab825b\/\">Teddy Savage<\/a>, the national lead fitness trainer at <a href=\"https:\/\/www.planetfitness.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.planetfitness.com\/\">Planet Fitness<\/a>, says that these studies give even more juice to the idea that all movement\u2014no matter how short in duration\u2014is good movement.<\/p>\n<p>\u201cI&#8217;ve always been inclined to talk about the benefits of working out and moving your body in a dynamic way no matter how much time you have at your disposal,\u201d Savage says. \u201cBut the study really brought it across in a profound manner because it was talking about time constraints that are even shorter than what you would think a short workout is.\u201d<\/p>\n<h2>Why doing a one-minute exercise session is good for your health<\/h2>\n<p>While running up and down the stairs to swap out a load of laundry or accept the Grubhub delivery you\u2019ve been eagerly awaiting may seem rather inconsequential compared to a dedicated 30-to-60-minute workout, board-certified family nurse practitioner <a href=\"https:\/\/www.instagram.com\/adairclinic\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/adairclinic\/?hl=en\">Kris Adair<\/a>, who has a background in cardiology and is the founder of <a href=\"https:\/\/www.adairclinic.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.adairclinic.com\/\">Adair Family Clinic and MedSpa<\/a>, agrees that weaving regular bursts of heart-pumping moments into your daily routine\u2014even just via everyday chores\u2014will boost your overall health.<\/p>\n<p>\u201cShort bursts of activity are very helpful to your heart health because it provides increased circulation and oxygenation to the entire body in a way that is similar to revving an engine,\u201d she says. \u201cThis sudden boost provides nutrients and oxygen to areas of the body that may not have been efficiently receiving them, clearing out toxins, debris, and stagnant blood that can slow down body function or even contribute to dysfunction in these areas, restoring them back to normal and reducing the risk of heart disease, stroke, or cancer.\u201d<\/p>\n<blockquote>\n<p>\u201cRepeated short bursts of vigorous physical activity can result in improvements in cardiorespiratory fitness within just a few weeks.\u201d \u2014Michael Gavalas, MD<\/p>\n<\/blockquote>\n<p><a href=\"https:\/\/www.stonybrookmedicine.edu\/profile?pid=2998&amp;npi=1548689821&amp;name=Michael%20Gavalas%20MD\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.stonybrookmedicine.edu\/profile?pid=2998&amp;npi=1548689821&amp;name=Michael%20Gavalas%20MD\">Michael Gavalas, MD,<\/a>\u00a0a cardiologist at the\u00a0<a href=\"https:\/\/heart.stonybrookmedicine.edu\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/heart.stonybrookmedicine.edu\/\">Stony Brook Heart Institute<\/a>, adds that in addition to substantially lower all-cause cardiovascular disease and cancer mortality risk, these bursts of activity improve cardiorespiratory fitness, which can be seen pretty soon after implementing this method.<\/p>\n<p>\u201cPhysical activity helps to improve cardiorespiratory fitness and higher levels of cardiorespiratory fitness are associated with lower rates of all-cause mortality,\u201d he explains. \u201cRepeated short bursts of vigorous physical activity can result in improvements in cardiorespiratory fitness within just a few weeks.\u201d<\/p>\n<h2>3 one-minute exercise activities to boost heart health<\/h2>\n<p>Think of the moments in your daily life where you notice you\u2019re out of breath. Maybe it\u2019s when you\u2019re chasing your dog or toddler around the house, or perhaps it\u2019s while running to make your train during your daily commute. So long as the activity makes your heart race, it constitutes a proper pick. \u201cEssentially, any sort of unstructured activity that increases cardiovascular circulation and that you find enjoyable can be performed as a short burst activity,\u201d Adair confirms.<\/p>\n<p>If you work from home and don\u2019t find yourself out of breath very often, a fitness tracker like an\u00a0<a href=\"https:\/\/www.apple.com\/shop\/buy-watch\/apple-watch\/41mm-gps-starlight-aluminum-starlight-sport-band-sm\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.apple.com\/shop\/buy-watch\/apple-watch\/41mm-gps-starlight-aluminum-starlight-sport-band-sm\">Apple Watch Series 8<\/a> (from $399) can help. The smartwatch will send hourly reminders to stand. When it does, instead of walking around for a minute to score another stand point, consider jogging up and down the stairs or doing a round of burpees.<\/p>\n<p>\u201cBe creative about finding the time to get your body moving,\u201d advises Savage. \u201cFind some fun things that you could do with the kids or some partner movements you could do with your significant other, or maybe if your mom and dad come in. There&#8217;s some great five-minute things that our more seasoned citizens can do as well that are going to be good for their heart health, too. So it&#8217;s really family-friendly.\u201d Savage notes that for a one-minute exercise session to contain the most benefits, it should have elements of cardio, bodyweight strength, and moving in multiple planes of motion (to activate multiple muscle groups).\u00a0 Here are Savage&#8217;s favorite triple-threat moves.<\/p>\n<h3>1. Bodyweight squat<\/h3>\n<p>Activate your quads, hamstrings, glutes, and core with this functional movement that mimics sitting in a chair. You&#8217;ll also move both up and down and front to back, and if you pick up the pace, your heart will definitely take notice.<\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"How to do squats with good form, with Megan Roup of Obe\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9OfycnUL0h8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<h3>2. Sit to stand with arm reaches<\/h3>\n<p>If you find that you haven&#8217;t moved from the couch in&#8230; a while, set your timer for one minute and do this strength, mobility, and cardio move. Come to the edge of the sofa. Squeeze your glutes and leg muscles to bring yourself up to standing, and at the same time, raise your arms above your head. Then, move into a forward fold where you touch your toes. Return to sitting and repeat.<\/p>\n<h3>3. Dance!<\/h3>\n<p>Let the music move you front and back, side to side, and up and down. Not sure where to start? Try a two-step just to get into the rhythm of the music, and add arm moves and personality as you feel it. Don&#8217;t be surprised if your <a href=\"https:\/\/www.wellandgood.com\/dancing-morning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/dancing-morning\/\">mood gets a boost<\/a> along with your heart rate.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Stamatakis, Emmanuel et al. \u201cAssociation of wearable device-measured vigorous intermittent lifestyle physical activity with mortality.\u201d\u00a0<i>Nature medicine<\/i>\u00a0vol. 28,12 (2022): 2521-2529. doi:10.1038\/s41591-022-02100-x            <\/li>\n<li>\n              Ahmadi, Matthew N et al. \u201cBrief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study.\u201d\u00a0<i>The Lancet. Public health<\/i>\u00a0vol. 8,10 (2023): e800-e810. doi:10.1016\/S2468-2667(23)00183-4            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No time to work out? While dedicating your time to intentionally exercising has a plethora of benefits for your body, mind, and soul, opting to incorporate physical activity wherever and however you can\u2014even for a one-minute exercise\u2014offers longevity and health benefits all on its own. A robust research dataset, published in 2017, backs up the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9517,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"No time to work out? While dedicating your time to intentionally exercising has a plethora of benefits for your body, mind, and soul, opting to incorporate physical activity wherever and however you can\u2014even for a one-minute exercise\u2014offers longevity and health benefits all on its own. 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