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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: 5 ‘Exercise Snacks’ You Can Do for Heart Health

Exercise snacks, or short bursts of vigorous exercise done intermittently throughout the day, could be the perfect antidote for those who either don’t have the time for a full workout or those who simply don’t like it. In fact, doing brief vigorous movements throughout the day can have the same benefits as a longer workout. 

Exercise snacks may also have some heart-health benefits. Research has shown that 1 or 2 minutes of vigorous exercise in intervals throughout the day can improve your heart health by boosting your cardiovascular fitness. Exercise snacks replicate the benefits of high-intensity interval training, but your rest times are longer. In other words, instead of exercising for 20 or 30 minutes, you can do these movements throughout the day as it fits your schedule. For example, if you take 15-minute breaks at work, you can squeeze in some movement during that time. 

A UK study found that those who participated in vigorous intermittent lifestyle physical activity (three bouts of 1 to 2 minutes of vigorous exercise daily) reduced their risk of cancer or other causes by 38% to 40%. It also found that participants reduced their risk of cardiovascular disease by 48% to 49%. Another study looked at healthy older adults and observed how exercise snacking improved their muscle function. As a result, their leg muscle power and size improved over the 28-day program. Therefore, you can get all the benefits of exercise snacking, regardless of your age or fitness level.

If you don’t have time to follow an hour-long workout routine, try doing some exercise snacks so you can still benefit from the heart health benefits. Below are some ideas to get you started and are easy enough to do anywhere throughout the day. 

Read more: What Your Eyes Can See About the Rest of Your Health

Take the stairs

Going for a brisk walk can keep your heart healthy. The Heart Foundation recommends aiming for 30 minutes of walking a day. Another way to approach your walking goal is to break it up 10 minutes at a time, three times daily, to reap the same benefits. Just make sure it’s a moderate to vigorous effort so you’ll get your heart rate up. 

Bodyweight exercises

Sometimes getting in touch with your inner child is a helpful way to get motivated to exercise. Jumping rope is a fun way to get your heart rate up while improving your cardiovascular health in short periods. One idea suggested by Nike Master Trainer Joe Holder is to pick up a jump rope and jump for five rounds of 1 minute each, playing around either with the intensity or variety of jumping. The more you improve your cardio fitness, the more you can increase the time of your workout to keep yourself challenged. 

Do some chores 

Believe it or not, you can get a good workout by doing some chores around your home. Whether that’s gardening, vacuuming, cleaning or organizing your home, you can get the benefits of a workout while keeping your life in order. It goes to show you that you don’t need a gym to get a workout in, especially when plenty of daily activities count and you may not realize it.  

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