Fitness
5 exercises that help reduce the feeling of sadness, anxiety or panic | The Times of India
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An expert has suggested that short bursts of exercise, lasting less than a minute, could be beneficial for those who find it difficult to maintain regular workout routines. These intense bouts, dubbed “exercise snacks”, are particularly recommended for individuals who lead sedentary lifestyles, such as those battling obesity or chronic diseases.
Bruno Gualano, an associate professor at the Centre of Lifestyle Medicine at the University of Sao Paulo, Brazil, suggests activities like stair climbing or brief cycling sessions, separated by hours-long intervals. The NHS advises adults to engage in 150 minutes of moderate-intensity exercise weekly, or 75 minutes of vigorous activity.
The World Health Organisation (WHO) also recommends a minimum of 150 minutes of moderate activity, but encourages adults to increase this to 300 minutes for additional health benefits. However, during his presentation at the International Congress on Obesity in Sao Paulo, Mr Gualano acknowledged that many people struggle to meet these targets and proposed that short bursts could counteract the detrimental effects of a sedentary lifestyle.
“To mitigate the negative impacts of prolonged sitting, ‘exercise snacks’ are proposed as a practical alternative,” he added. “These are brief, intense bursts of activity (one minute or less), which can be more time-efficient than traditional exercise regimes.”
He highlighted that numerous studies have demonstrated benefits for cardiorespiratory fitness and vascular health from these short bursts of activity.
“For instance, hourly stair-based exercise snacks improved vascular health in a trial with healthy males, while another study demonstrated their feasibility and benefits for people who are overweight or living with obesity,” he added. “However, many people may struggle to implement exercise snacks owing to practical reasons, such as bus drivers or people who have physical disabilities and/or low exercise capacity, such as older individuals.”
Mr Gualano highlighted the potential advantages of incorporating “exercise snacks” into daily routines, noting improvements in metabolic health and reduced sedentary time. “These benefits may be achieved even with unstructured, very light activities, which do not fit exactly in the category of exercise snacks,” he explained.
He pointed out that this approach could be easily adopted in various settings, including at home or in the office, since it doesn’t require any special equipment or devices.
Emphasising the need for more research to fully understand the long-term effects and safety of these short bursts of activity, Mr Gualano concluded: “The take-home message is that these strategies should be personalised.”
After 14 weeks, I’d lost a stone and was down to 7st 8lbs, and my tummy had shrunk back down. In addition, my biometric scales were also showing me how much fat I was losing and muscle I was gaining. My skeletal muscle mass has always been low – I’ve been warned about it before by my GP, and I knew that I was in danger of getting osteoporosis. Now my muscle mass is above average, and it makes me so happy to think that I’m future-proofing my body. I don’t want to be that little old lady that falls over and snaps. Pleasingly, the machine at the gym which measures metabolic age (body composition), tells me I’m down to 38 years old.
I’ve just bought the dress I’m going to wear to my daughter’s wedding this summer, and I feel amazing in it. It’s very unforgiving, and I wouldn’t have had the confidence to wear it before, but now I can’t wait to wear it and to thoroughly enjoy her beautiful day.
Exercise
Before, I walked and did a bit of yoga or Pilates, but not regularly. Now I have five resistance sessions per week, either with a personal trainer or using an app called Sweat; I do things like kettlebell swings, squats with weights, and weighted lunges. I do the odd Park Run, which I hadn’t done for 15 years, and have started doing a few 5k runs on the treadmill before a session. I also do lots of walking, which really helps clear my head.
Oona’s top tips
- Don’t fall into a guilt spiral: If you indulge in a treat, don’t waste time feeling guilty about it – as I used to – and then write the rest of the day off with mad eating. Just think, I ate or drank that, I enjoyed it, now it’s time to start again.
- A little bit of planning really helps you stay on track. That could be quickly jotting down what you’re planning to eat that day, to help you stick to it, taking a snack in your bag, or batch cooking some meals in advance.
- Visualise where you want to be, be that an event in the future like a holiday or feeling strong in your later years. It helps you stay on track when your motivation is waning.
As told to Jessica Salter
HOUSTON – Getting in good workouts doesn’t mean going to a gym with heavy equipment all the time, Erica Hood, founder of HoodFit, said you don’t even need equipment!
“You literally can be in your hotel. You could be poolside, anywhere, and just get some movement in because you’re going to feel so good after moving,” Hood said.
Back lunge + jump
A fantastic move to work your legs and get your heart rate up.
Lunge back. Jump up. Step your feet together.
Tricep dip + toe tap
This exercise targets your triceps and core. It’s a simple yet effective move to keep you toned while traveling.
On a mat, dip down. Cross one arm across your body to touch the opposite toe.
Three pulse squat
Squat down. Pulse three times.
“We’re going to start at the back of our mat. We’re going to do some squat walk. So, we’re going to walk it to the front… and we’re just going to go up down. And then we’re going to walk it all the way back,” Hood explained.
Add water bottles
If you’re traveling or on the go, you can look for items you can use to add resistance (like water bottles).
“If you don’t have weights, you can use water bottles. Those work great, and you’d be surprised at how fast your muscles start firing up from just using water bottles or something that you have,” Hood said.
All of her workouts range in time from 10, 20 to 30 minutes so you can do them on their own or pair them together. Try 1 month FREE membership + a 14 day FREE trial when using code: TRAVEL4FREE when signing up on the Hoodfit website. Offer expires on June 30th.
Copyright 2024 by KPRC Click2Houston – All rights reserved.
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