5 mini workouts for “breakfast” for a healthier heart

Hungry? Try breakfast for exercise or fast, high-intensity outbursts of movement that lasted a minute or less, performed sporadically throughout the day. They are an excellent option for those who are struggling to find time for traditional workouts or prefer to avoid long exercises. The best part? These short outbursts of activity can provide many of the same cardiovascular and fitness benefits As a full -length workout you remain active without Break your dayS

Exercise snacks can also have some heart health benefits. Research shows that 1 or 2 minutes vigorous exercise at intervals It can improve your heart health throughout the day by enhancing your cardiovascular fitness. Exercise snacks reproduce the benefits of high -intensity interval training (also known as HIIT workouts), but your rest times are longer. In other words instead of Exercises for 20 or 30 minutesYou can make these movements throughout the day as it meets your schedule. For example, if you take a 15-minute break at work, you can press in some movement during this time.

A United Kingdom study found that those who participated in vigorous lifestyle physical activity (three attacks of 1 to 2 minutes daily exercise) reduce the risk of cancer death or other causes by 38% to 40%. He also found that participants reduce the risk of cardiovascular diseases with 48% to 49%S Another study has been examined Healthy adult adults and observed how to buy exercises They improved the strength and size of the muscles of their feet during the 28-day program. In other words, you can still get all the benefits of breakfast exercises, regardless of your age or fitness level.

If you do not have time to follow a one -hour workout, try doing snacks for exercise to reap the health benefits of the heart. Below are ideas to start that are easy enough to do all day long.

Read more: How healthy is your heart? Find out at home without any equipment

1. Take the stairs

If you live in an apartment building, have stairs in your home or if they are part of your trip, take advantage of them to increase your heart rate. Strive for vigorous climbing stairs throughout the day when you have time. One study showed improvement in patients with coronary artery disease when they made three circles of climbing six flights on 12 stairs, with periods of walking recovery. The study compares how Climbing stairs and traditional exercises of moderate intensity The cardosphere of the affected participants.

Researchers found that staircase climbers had a higher rate of heart rate in a shorter time to exercise during the first four weeks of controlled testing. Both climbing stairs and traditional moderate intensity exercises continued their routine exercises for an additional eight weeks unattended and managed to maintain the rate of their heart rate. The difference was that stairs were still playing sports for less time.

If climbing the stairs is the most exercise you can do during the day, you can also do this exercise intentionally.

2. Go for a walk

Going for a quick walk can keep your heart healthy. The Foundation of the Heart It is recommended to strive for at least 30 minutes walking a dayS To derive the same benefits, break your goal for walking 10 minutes at a time, three times a day. Just make sure it is moderate to vigorous effort, so you will increase your heart rate.

3. Exercise for body weight

If you work in an office or from home, you are likely to spend a lot of time sitting. Separation of time to move, even if it is quick to get to a little Body weight trainingcan do wonders for the health of your heart. As you take breaks from your desk, place an interval timer and play around with body weights, strokes, push -ups, jumping jacks, bears crawls, boards and more.

4. Rump Rope

Sometimes contacting your inner child is a useful way to motivate yourself to exercise. A jumping rope is a fun way to increase your heart rate while improving your cardiovascular health for short periods of time. An idea suggested by Nike Master Joe Holder coach is to pick up a jump rope and jump for five rounds for 1 minute each, playing around or with the intensity or variety of jumps. The more you improve your cardio fitness, the more you can increase your workout time to stay.

5. Do some obligations

Believe it or not, you can get a good workout by doing some duties around your home. Whether it’s gardening, vacuuming, cleaning or organizing your drawers and cabinets, you can get the benefits of training while keeping your life in order. This will show that you do not need fitness to get a workout, especially when much Daily activities are counted as exercise And you may not realize it.