What is the least amount of exercise we can do to be healthy and fit? | sarzberry
How low can you go? We don’t need to do much, but the type of movement matters, according to new research.These statistics have inspired Ken Nosaka, an exercise and sports science professor at Edith Cowan University, who wanted to know what the least amount of exercise we can do to be healthy and fit is.In January, Nosakathat found just three seconds of squeezing our arm muscles as hard as we can five days a week for four weeks can improve arm strength by nearly 12 per cent.
“A decrease in muscle mass is a cause of many chronic diseases such as cardiovascular disease, type 2 diabetes, some cancers, dementia, plus musculoskeletal problems such as osteoporosis.”Professor Corinne Caillaud, an exercise physiologist at the University of Sydney’s Charles Perkins Centre, says the research is interesting but adds that the advice to spread our activity across the week is not new.
While they don’t fully understand why, he says we can lower more than we can lift, eccentric exercise fatigues us less, and it engages more of the brain.“Going down is better to improve muscle function and other parameters for health,” Nosaka says. “It strengthens tendons and ligaments… and myokines [proteins that affect insulin sensitivity and cholesterol] are induced more in eccentric contractions than concentric.
Nosaka recommends lifting a heavy dumbbell with two hands, but lowering it slowly with one, sitting down using one leg or sitting into our chairs slowly every time.
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