Adelaide, Sep 15 – Once solely associated with taking minute amounts of psychedelics, "microdosing" now refers to the practice of adopting smaller doses of virtually anything to glean its benefits, with exercise being no exception. This raises an important question: Can short bursts of physical activity substitute for the more traditional lengthy workouts, and still positively impact our health?
Recommended Exercise by WHO – The World Health Organization advises adults to engage in either a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. A mix of moderate and vigorous activities such as brisk walking, cycling, running, or team sports is also acceptable. The exercise should ideally be complemented by muscle-strengthening activities at least twice a week.
Defining Exercise – Incidental or unplanned physical activity, like household chores or walking to public transit, can contribute to overall weekly activity levels. Although these activities may fall under moderate rather than vigorous exercise, they are still beneficial.
Effectiveness of Smaller Exercise Chunks – Research indicates shorter bouts of exercise can be as beneficial as one long session. A 2019 review involving more than 1,000 participants found that multiple shorter sessions throughout the day can improve cardiovascular fitness and blood pressure, sometimes even leading to greater weight loss and reduced cholesterol.
Even Shorter Sessions Show Benefits – Additional studies suggest that very brief exercise sessions or "snacks" could also enhance fitness levels. One study found that young adults who completed brief, intense workouts thrice a day, over several weeks, experienced significant improvements in aerobic fitness.
More Intensity for Shorter Sessions – Shorter exercise sessions may necessitate increased intensity. For example, one minute of high-intensity activity might match the effect of two minutes of moderate activity. Essentially, the greater the effort, the more benefits can be gained in a limited timeframe.
Longer Sessions More Suitable to Certain Goals – While shorter workouts may suffice for general fitness, longer sessions are recommended for those training for endurance events or seeking mental health benefits. Extended exercise can better prepare the body for long events and may provide enhanced mental health advantages.
Conclusion – Any exercise is better than none. Even minimal exercise, such as three minutes a day spread over multiple sessions, can yield positive health effects. Yet, it’s crucial to remember that the shorter the exercise, the more intense it should be.
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