It may seem unbelievable, but if you have a snack several times a day, if you increase your health and health, you can eat snacks, that is, the best food “exercise snack” that can be eaten after exercise for recovery and muscle repair. Think of staircase climbing, walking, squats or dances. The term was first used by Dr. Howard Hartley, a heart specialist in 2007. According to a small study in January 2022, a journal published in the Journal of Practice and Sports Science, many studies have shown that 15 to 30 seconds of exercise snacks are improved every day, three heart rate physical strength and inactive adult kinetic performance. In the study, “snacks” were staircase and cycling. The incidence rate of cancer decreased by 17% to 18% due to not working. Their daily physical activity was done in a burst less than one or two minutes. According to a study published in JAMA Oncology, the advantage of exercise is that the incidence of cancer, which strikes 4.5 minutes of intense and intermittent physical activity every day, decreases from 31% to 32%. According to JAMDA’s March study, according to the journal of acute and long -term medical care associations, the risk of dementia reduces the risk of dementia by active physical activity in small quantities or adding small quantities to current exercise therapy. Those who did not have a moderate exercise gained the greatest advantage. “It’s better than doing nothing than doing anything.” “As long as you move some of the time, it will adapt and improve as long as you stress a little stress.” Because of a small change, a big rewarded snack is the favorite tool for Dr. Supatra Tovar, Dr. Supatra Tovar & Associates. “So I like to make and action with customers who can easily, easy and easy to access every day every day.” TOVAR is a key to preventing small and new changes at the same time at the same time. For example, if you wipe your teeth immediately when you wake up, start the toothbrush and start a jump jack or lungs a few times. “According to TOVAR and BETTS,” I didn’t know how many positive differences are, “he said. It can accompany the knees around your neighborhood or the living room. If you have a habit of walking a little every day, you can speed up for 20 seconds, slow down for 10 years, and repeat it several times. If you want to go up the stairs without breathing, the squats are always a good thing. It can be an air squat that can be a light jog. It is also neat to play with the children and even to make a neat life, such as Okinawa, Japan and Italy, and do it in the “blue area”, which is a neat exercise, and to the garden. Whether you’re working, and whether you’re doing a neat exercise, she’s a neat exercise in the garden, “chores.” A neat exercise can burn up to 2,000 calories a day when he is constantly moving all day. ” Said. “It doesn’t like to do it a lot, and it will worsen over time without using it. This little snacks remind you that you need to try to maintain and improve your body.”
It may seem unbelievable, but snacks many times a day can improve your health and stamina.
Video above: The best food to eat after exercise for recovery and muscle repair
“Movement snacks” shorten the activity of 30 to 5 or 10 minutes, including almost all types of movements. Think of staircase climbing, walking, squats or dances. The term was first used by Dr. Howard Hartley, a heart specialist in 2007. In many studies today, the value of this mini movement is proven.
According to a small study published in the journal in January 2022, three times 3 times 3 times 15-30 seconds snacks are postponed. Exercise and sports science review. In this study, “snacks” were stairs climbing and bicycles.
Adults who did not exercise have reduced the incidence of cancer from 17% to 18% after starting 3.4 to 3.6 minutes of active physical activity every day. July 2023 Study 22,398 people were found. Their daily physical activity was done in a burst less than one or two minutes. According to a study published in JAMA Oncology, the incidence of cancer, which strikes 4.5 minutes of intense and intermittent physical activity every day, decreases from 31% to 32%.
The advantage of exercise is also expanded to brain health. According to A, if you do active physical activity in a small amount of medium daily or add a small amount to the current exercise therapy, the risk of dementia is reduced. March study JAMDA: Journal of acute and long -term treatment medical association. Those who have not practiced moderate were the greatest benefits.
Michael Betts, a personal trainer and director of Trainfitness, headquartered in London, said, “It’s better than doing nothing.” If you move time, you will adapt and improve your body a little stress. “
Small changes can cause great rewards.
Exercise snacks are the favorite tools of Dr. Supatra Tovar, Dr. SuPATRA TOVAR & Associates, California’s overall health clinical psychology.
“I am a big supporter of small behavior change,” Tovar said. “So I want to make actions with customers who can act easily every day.”
TOVAR is a small and new key to preventing new changes, Tovar said. For example, if you brush your teeth immediately when you wake up, start the toothbrush and start a jump jack or lungs a few times.
“When you integrate sports snacks into habits, they start to root out and see lifelong benefits,” said Tovar. “The person I gave this reported that they didn’t know how much they had a positive difference.”
According to Tovar and Betts, walking is one of the easiest snacks. It can accompany the knees around your neighborhood or around the living room. If you fall into a habit of walking a little every day, you can speed up for 20 seconds, slow down to 10, and repeat it several times.
BETTS said, “I push my body a little more every time.”
But do not rely on walking. For example, wall push -ups are enhancing their arms, while squats are good for strengthening their legs. If you want to go up the stairs without breathing, start walking a little faster than usual.
Betz said, “There is always a sports snack that will help you to improve each part of your body.”
Too easier can make exercise snacks more difficult. Wall push -ups can be done on one side of the floor, and the chair squat can be an air squat. Easy walks can turn into light jogging.
Exercise snacks are neat hacking
Exercise snacks do not have to be a specific type of activity.
TOVAR, a fan of neat movement, said, “It is exercise to clean the house. OrganizedOr non -stable activity heat generation is the energy consumed in all physical activities, not systematic exercise. I work in the house, play with my children, and even the blood.
TOVAR refers to people living in the world’s “Blue Zones”, the world’s long and healthy lives, such as Okinawa, Japan and Sardinia, Italy.
“They are doing neat exercise all day,” he said. “Neat exercise can burn up to 2,000 calories a day if you move constantly all day.”
All that movement is welcomed by the body and is not a loss.
Betz said, “Your body is lazy.” “It doesn’t like to do it a lot, and it will worsen over time without using it. This little snacks remind you that you need to try to maintain and improve your body.”
