It’s the best way to stay active and healthy, even with a busy schedule.
It’s no longer a secret: to stay healthy, you have to move. Regular movement is essential for the body because it strengthens the heart, bones and muscles, and helps maintain a healthy weight. It is also a powerful ally for the mind, reducing stress, improving morale and promoting sleep. Walking is the most accessible movement, but when the cold and gray sets in, it can be difficult to motivate yourself for long walks in the fresh air. Instead, a very simple exercise, without leaving home, can help you stay in shape.
“We are talking about the bar of 10,000 steps per day, which is not a scientifically validated standard and above all, it takes time, around 1h30, has recalled Dr Rhonda Patrick, biochemist and founder of the FoundMyFitness podcast, in an interview with The Times of India. You might think that long walks are better for fitness, but doctors say benefits are limited compared to intense exercise. The idea is not to devalue walking, but to offer a time optimization solution, particularly for those who are unable to fit in long walking or cardiovascular exercise sessions.“. In this context, experts suggest doing 10 minutes of vigorous exercise during the day rather than reaching 10,000 steps at all costs.
To do these 10 minutes of exercises per day, a study showed that the ideal is to do 10 squats every 45 minutes for 8 hours, or around a hundred squats spread out throughout the day. “This is what we call an exercise “snacking” or “nibbling” strategy, very effective in breaking long periods of sedentary lifestyle, improving heart health and blood sugar regulation.“, specifies the biochemist.
To do a squat without injury: Place your feet shoulder-width apart, keeping your back straight and your chest open. Lower down as if you were sitting in a far chair, pushing your glutes back and making sure your knees follow the axis of your toes. Push hard on your heels to come up, contracting your glutes at the end of the movement. The objective is to reach the parallel of the thighs to the ground, without rounding the lower back.
Ultimately, if research encourages us to integrate short sessions of intense exercise, such as squat sessions, to optimize cardiovascular health and save time, it is fundamental to remember that walking remains essential at any age. The ideal is therefore not to choose, but to combine: use walking as your daily basis, and add intense “micro-exercises” to maximize the benefits.
