Just 11 minutes of these activities a day lowers risk of heart disease, cancer and death
If you're not a huge fan of the gym and the thought of doing HIIT makes you want to hurl, you'll be pleased to know science says you don't need to do much to reap the health benefits of exercise.
A new study has found that this enjoyable form of moderate exercise can significantly reduce your risk of several diseases.
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A new study published in the British Journal of Sports Medicine found that just 75 minutes of moderate-intensity physical exercise per week was associated with a 17% decrease in cardiovascular disease risk, a 7% drop in cancer risk and a 23% reduction in the risk of early death.
Some examples of moderate-intensity physical activity include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics and taking a brisk walk — 'brisk' being moving at least 2.5 miles per hour.
That means this meta-analysis, which was based on the data of over 30 million people, indicates you'd only need to walk 11 minutes per day to stroll your way into longevity.
These findings are particularly encouraging for those who find the standard recommendation of 150 minutes of moderate exercise per week a bit unrealistic to manage, although it's worth mentioning that the study does note that 'higher activity levels were associated with lower risk' of all-cause mortality.
Experts generally recommend aiming for 5,000 steps a day for optimal health — although anything is still better than nothing.
'We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate,' study co-author Dr James Woodcock, a professor of the University of Cambridge School of Clinical Medicine, said in a press release.
The study found just 75 minutes of moderate-intensity physical exercise per week was associated with a 17% decrease in cardiovascular disease risk.
lovelyday12 – stock.adobe.com
'But what we've found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.'
The findings align with previous research, including a recent study that found taking a brisk walk for only 2.5 hours a week could reduce the risk of premature death by a whopping 31%.
And another recent study suggests just five minutes of daily bodyweight exercises focusing on eccentric movements — where muscles lengthen under tension — can seriously improve heart health, muscle strength and flexibility.
In addition to reducing your chances of dying younger, research has shown that walking can help you lose weight, aid digestion, boost your memory and mood and improve your immune system.
Plus, it's a low-impact, accessible exercise that virtually anyone can do for free.
'Moderate activity doesn't have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed,' co-author Dr Leandro Garcia said.
'For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grand kids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.'
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Yahoo
2 days ago
- Yahoo
Do You Understand What HIIT Actually Means? Here's What You Need to Know for Your Workouts.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." WHETHER YOU'RE A group fitness junkie or just exercising to be healthy and active, you've doubtlessly taken on a HIIT workout. It's one of the catchiest four-letter terms in the entire exercise world, and not to mention one of the most popular plans for strength-centric trainees to add cardio to their routines. The problem is, lots of people aren't quite aware what exactly constitutes a proper example of the training style—if they're aware that it's an acronym at all. They just know HIIT can ramp up your heart rate, fast, and it's used everywhere from boutique studio classes to hardcore gyms. But before you take on your next session, you should understand exactly what you should be trying to do. Let's clear that up. What Is HIIT, Anyway? HIIT stands for high-intensity interval training (which is why you should side-eye anyone who talks about 'HIIT training,' or advertises 'HIT' workouts). According to the American College of Sports Medicine, HIIT is defined as a style of exercise utilizing short, intense work periods performed between 80 and 95 percent of a person's maximum heart rate. You shouldn't necessarily think about HIIT as being any one type of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired. The intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and incorporate diverse styles of training (no, it doesn't have to all be burpees). HIIT really had its heyday about a decade ago, but it remains an efficient, effective protocol to improve cardio health. There's plenty of research to back it up. But that doesn't mean that you should switch every single one of your training sessions to a HIIT workout. There's more you need to know. How to Make the Most of a HIIT Workout The two most important aspects of HIIT are the two Is in the middle of the acronym. The intervals refer to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers. However you do it, what makes HIIT work is the intensity. You're going hard—typically as hard as you can—for a short period of time, then resting for a length of time that'll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider. To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds). One popular protocol, Tabata training, features a 2:1 work to rest ratio, with 20 seconds of work, 10 seconds of rest, for 4 minutes total. To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios. You can't coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. That means working hard, but it doesn't mean going 100 percent to failure. If you're completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended. Want to add HIIT to your fitness plan? Check out these workouts. Just make sure that you don't overdo it—since you're giving intense effort, at most three sessions per week (with time for recovery in between) will yield the best results. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Newsweek
3 days ago
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Just 9 Minutes of Exercise Before Taking Tests Boosts Kids' Scores
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. A quick burst of exercise before class may be the key to sharper thinking and better grades, according to new research from the University of North Carolina Greensboro. The study found that just nine minutes of high-intensity interval training (HIIT) helped children score significantly higher on a standardized verbal comprehension test compared to when they sat still before taking it. "In the classroom, you have teachers that say, 'Let's take a movement break to get you focused again,'" said paper author and kinesiologist professor Eric Drollette in a statement. He continued: "We know that's the case anecdotally in the classroom, but we hadn't put the science to it." Positive girl exercising in group of classmates during dance class at school. Positive girl exercising in group of classmates during dance class at school. JackF Previous research on exercise and cognition in children has often involved lab-based setups, such as 20-minute treadmill sessions—methods that aren't practical for a typical classroom. In contrast, Drollette's team developed a set of movements that could be done in place without equipment—air squats, high knees, jumping jacks and lunges. Students aged between 9 and 12 performed each exercise for 30 seconds, followed by 30 seconds of rest, all while staying in one spot beside their desks. The researchers compared the HIIT session with two other pre-test conditions: a period of seated rest and moderate-intensity cycling. Only the high-intensity routine produced a notable improvement in test scores. According to Drollette, children showed an average 8-point gain on the KTEA-3 reading fluency scale—roughly half a standard deviation, or the difference between scoring in the 50th percentile and the 70th percentile. "In this sample, we didn't see clear, systematic differences by age, general fitness, or baseline academic performance—responses were consistent across children," Drollette told Newsweek. "Most kids engaged well with the short, fun, in-place movements, and the post-exercise benefits we measured did not hinge on a particular subgroup," he continued. "These findings may have important implications for teachers who are incorporating movement breaks into their classrooms and who might then see benefits to their students' academic performance," said paper coauthor and kinesiology professor Jennifer Etnier in a statement. The timing of the study is apposite: recess time has declined in many schools and only about 10 percent of elementary schools require regular movement breaks. The study offers a practical blueprint for making those short breaks count—without the need for treadmills or any other specialized equipment. The research also looked inside students' brains, using electroencephalogram (EEG) scans to measure a neural signal called error-related negativity, which spikes when someone makes a mistake. A high error-related negativity amplitude can indicate mental distraction and over-fixation on errors, hurting performance. After the HIIT session, students showed a lower error-related negativity response, suggesting they could more effectively recover from mistakes. "With interval exercise, we actually see this decrease in this error-related response," Drollette said. "This can be beneficial because it means that while a person made an error, the error itself is less salient thus they are able to effectively respond to the error or mistake in a mentally healthy way." Drollette told Newsweek that teachers could trade nine minutes for an immediate boost in a core academic skill. "Importantly, our boost was measured the same day and immediately after exercise, so the most realistic use is doing it shortly before test blocks," he said. "Teachers could slot this in during transitions or before reading blocks, tests, or any task that demands sustained attention, without rearranging the room or finding extra space." Drollette hopes future research will explore how exercise-driven brain changes might influence children's mental health and classroom behavior. "Physical education and physical activity are good for our rising generation," he said. "It's good for mental health. It's good for brain health. It's good for academic achievement." Do you have a tip on a science story that Newsweek should be covering? Do you have a question about exercising? Let us know via science@ Reference Drollette, E. S., O'Brokta, M. M., Pasupathi, P. A., Cornwall, A. S., Slutsky-Ganesh, A. B., & Etnier, J. L. (2025). The effects of short exercise bouts on error-related negativity (ERN) and academic achievement in children. Psychology of Sport and Exercise, 79, 102847.
Yahoo
3 days ago
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I review sports watches for a living and this free Garmin app makes heart rate training more fun
When you buy through links on our articles, Future and its syndication partners may earn a commission. Using your heart rate is a great way to judge your effort during training, whether that's to ensure that you're not pushing too hard during easy runs or pushing hard enough during HIIT workouts in the gym. I'm a keen runner and always keep an eye on my heart rate during runs, just to make sure it's in roughly the right place for the effort I feel I'm putting in — sometimes a strangely high reading is a sign I'm getting ill, for example. Naturally, you can just use your actual heart rate for this, using the heart rate zones on your watch and getting to know the bpm you usually work at. Or, if you use one of the best Garmin watches, you can make things more fun by installing the free Garmin Connect IQ app Pulse OX, which allows you to assign a different animal to each heart rate zone. Pulse Ox is free and fun to use It's not the most sophisticated Garmin Connect IQ app out there, but Pulse OX is free and easy to install and set up. Once you've found it in the Connect IQ store, you install it to your watch and then assign it to a data field in your sports modes. For example, in the running mode on my Garmin Fenix 8, I have it set up on a simple screen along with workout duration, for when I'm just running to time and heart rate. Then you go into the Pulse Ox settings in the Connect IQ app and pick which animal you want for each zone — there are 22 zones available, so you can really customize this to your heart's content. You actually don't have to pick an animal at all — you just type what you want to show for each heart rate zone, and it'll show during workouts, but animals are more fun, I think. For my purposes, I just use seven of the zones, with a huge zone 1 that I've named after my incredibly lazy cat Taz, then I progress through various animals (mostly cats, I like cats) up to Cheetah for my max heart rate zone. Then you head out and train, and suddenly, pushing to a high heart rate zone feels a little bit more fun. Maybe. How to get your heart rate zones right To use this app or do any kind of heart rate training, it's important to know your heart rate zones. These will be set up by default on sports watches, but based on population-level estimates that might not be correct for you. The standard estimate used subtracts your age from 220 to get your max heart rate, then zones are worked out from there. However, for me, this would mean a max heart rate of 184bpm, when mine is actually more like 174bpm, so my zones would be completely off. The best sports watches do adjust your max heart rate and zones automatically using data from workouts over time, but it's still not always reliable. You can find your true max heart rate by looking at the measurements from a watch or heart rate chest strap during your hardest workouts, or something like an all-out 5K race if you're a runner. Then use this max heart rate to work out your rough training zones. There are a lot of models out there, but a basic one would be 60-70% of max heart rate is your easy training zone, 70-80% is for aerobic endurance, 80-90% is for hard intervals, while 90% and above is flat out. Just bear in mind that the optical heart rate sensors on smartwatches are not always reliable — I myself use a chest strap monitor for more accurate heart rate measurements during workouts. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I ran a half marathon with the Garmin Forerunner 570 vs. Garmin Forerunner 265 — here's the winner The best Garmin watches to have on your wrist Garmin Fenix 8 vs Apple Watch Ultra 2 marathon test
