Exercise for one minute each day to combat sedentary behavior

If you’re having trouble finding time to exercise, a new study claims that only one minute of movement can compensate for up to 14 minutes of inactivity. That means you don’t have to run 10 miles after a long day at the computer—just 5 minutes of “moderate-vigorous physical exercise” can compensate for an hour of sitting.

Researchers from Boston University School of Medicine studied the changes in fitness levels in over 2,000 people using cardiopulmonary exercise tests (CPETs) and data from fitness devices worn for a week. The more time participants spent exercising, such as walking and jogging, and less time sitting, the better their overall fitness levels got, according to the study. Even more impressive, the study discovered that every minute of heart-rate-raising exercise equaled about three minutes of walking and compensated for about a quarter hour of sitting or standing still.

“We hope that our study will provide important information that can be used to improve physical fitness and overall health across the life course by establishing the relationship between different forms of habitual physical activity and detailed fitness measures,” said study co-author and cardiologist Matthew Nayor, MD, MPH.

All those hours spent catching up on emails and working at your makeshift home office can be countered with a few minutes of physical activity each day. Quick-and-dirty training, such as a strong Pilates workout or a quick core blast, provides a much-needed boost to your body.

Furthermore, the study discovered that fitness has a role in improving overall physical health. While the technique focused on the relationship between physical activity and fitness levels, research along the road revealed that exercise can help reduce the risk of significant health problems such as cardiovascular disease, diabetes, and even cancer. “As a result, better understanding of techniques to increase fitness should have broad implications for improved health,” Dr. Nayor stated.

Click play below to see five quick workouts you can do at home if you’re short on time.

With these routines, you can make up for a day’s worth of inactive behaviour in minutes

1. Kettlebell core training (five minutes)

This kettlebell workout targets the abs and obliques in less than five minutes. In just a few minutes, you’ll be feeling the burn from the Russian twists, weighted sit-ups, and leg lifts.

2. Exercise for 10 minutes

Get your arms and shoulders, legs and glutes working with this 10 minute workout. You do these exercises using only your bodyweight, so equipment is not required.

3. A 10-minute dancer’s arm workout

It’s not exactly good for your arms to be typing all day and answering Slacks. The graceful arm movements of a real ballerina are the inspiration for our 10 minute dancer arms workout to exercise your wrists, biceps, and triceps.

4. Exercise in 5 minutes with HIIT

Exercises such as HIIT can easily make you sweat. Even though this hardcore HIIT session is just five minutes long, it packs in all the moves with a burst of energy.

5. 10 minutes of leg and core exercises

During this 10-minute lower body workout, you will feel the burn in your abs, glutes, and thighs. Using just your bodyweight, you’ll move through a 10-move series to get serious results in a fraction of the time.

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