The Independent's journalism is supported by our readers. When you purchase through links on our site, we may earn commission.
Health in Focus
A new study suggests that 10 hours of exercise per week may be needed for optimal heart health, but experts explain how to improve fitness in less time. The research tracked over 17,000 people aged 40-69 for eight years, finding that current guidelines of 150 minutes of moderate activity offer modest risk reduction, while optimal protection may require over 560 minutes weekly. However, any increase in activity benefits health.
Professor Aiden Doherty of the University of Oxford notes that the data supports current guidelines, and every move counts. For most people, living an optimal life isn't the goal, but small changes can make a difference.
How to Improve Health in Two Minutes
Jack McNamara, a clinical exercise physiologist, suggests exercise snacks: brief one- to five-minute bursts of vigorous activity scattered throughout the day. Climbing stairs vigorously a few times daily can meaningfully improve cardiorespiratory fitness in inactive people.
How to Improve Health in Five Minutes
Physiotherapist Dr. Milica McDowell recommends micro-walks: five-minute strolls (about 500 steps) slotted into free moments. Identifying short routes near home or work makes it easy to fit in.
How to Improve Heart Health in 15 Minutes
Dr. Courtney Conley advises walking after meals to regulate blood glucose and improve insulin sensitivity. A 15-minute post-meal walk can be more effective for weight loss than walking at other times.
How to Improve Health in 20 Minutes
Strength training doesn't require hours. Personal trainer Danny Matranga says a 20-minute workout with four exercises (push, pull, squat, deadlift) can train every muscle. This is effective for beginners.
How to Improve Health in 30 Minutes
Increasing intensity boosts benefits. Professor Emmanuel Stamatakis explains that vigorous activity strengthens the heart. For less fit people, walking faster, uphill, or with a weighted backpack can achieve this. Japanese Walking involves three minutes brisk, three minutes relaxed, repeated five times.
How to Improve Health in 45 Minutes
Twice-weekly 45-minute sessions can cover warm-up, mobility, strength training, and 10-15 minutes of cardio like rowing or cycling intervals. This challenges heart, lungs, muscles, and mobility.
The Best Time-Effective Routine
A simple three-step plan: walk 7,000 steps daily, do two full-body strength sessions weekly, and perform two aerobic activities that get you out of breath weekly. The key is to do what you can, as any movement helps.
