How to Get Fit in Just 12 Minutes a Day - Charlotte Chiropractor Dr. Holly Clemens
Get Fit In 12 Minutes A Day
Counting steps instead of miles can boost your walking workout—and save you time.
Researchers in England and Northern Ireland asked 12 sedentary women to climb a 200-step staircase, progressing from once a day to six times a day. (They were allowed to take the elevator down.) Each ascent took about 2 minutes, so by the end of the study, the women were exercising only 12 minutes a day.
In less than 2 months, they saw a boost in their fitness level, along with improvements in their cholesterol level that were enough to cut their risk of cardiovascular disease by 33%.
"This is among the best evidence that short bouts of exercise can have tremendous health benefits," says study author Colin Boreham, PhD, of the University of Ulster in Northern Ireland.
In a second study of nearly 13,500 men, those who climbed up and down at least 700 steps a week, or 100 steps a day (half that of the first study), reduced their risk of death by nearly 20 percent. This reduction is comparable to what you'd achieve by walking about 2 miles a day, which takes most people 35 to 40 minutes. From a calorie-burning perspective, you'd have to walk briskly for 30 minutes to burn the same number of calories that you would climbing stairs for 15 minutes.
Stairclimbing is vigorous exercise. The higher intensity seems to be a key factor in these benefits, explains Dr. Boreham.
Video: 5-Minute Workout That Replaces High-Intensity Cardio
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