Make every minute count

Here are three ways to put into action what research has revealed about the power of minute-long micro-workouts*

1

GO HARD FOR ONE MINUTE. Participants in that 2016 study that proved how powerful a single minute of very intense exercise can be, jumped on a static exercise bike and followed this 10-minute routine, three times a week:

• Two-minute slow warm-up cycle

• 20-second all-out sprint

• Two-minute easy recovery cycle • 20-second all-out sprint

• Two-minute easy recovery cycle • 20-second all-out sprint

• Three-minute slow cool-down cycle.

2

MOVE FOR ONE MINUTE A COUPLE OF TIMES EVERY HOUR. As well as helping you to accumulate enough moderate-intensity activity to deliver a health benefit, it will also help to mitigate the unhealthy effects of too much sitting. Research suggests staying seated for no more than half an hour at a time is a good goal to strive for. So, whenever you sit down, set a 30-minute timer and, when it sounds, jump up for at least a minute’s worth of moderateintensity exercise – it could be walking on the spot, doing some squats or having a dance around the couch. With the average Australian sitting for more than 10 hours a day, it’s a strategy that will deliver at least 20 minutes of activity all on its own.

3

DO ONE MINUTE OF HIGHINTENSITY INCIDENTAL PHYSICAL ACTIVITY AT LEAST FIVE TIMES A DAY. “It’s about making good decisions, like parking the car at the edge of the car park and carrying shopping for 50 or 100 metres,” says Professor Stamatakis. Other ideas include taking the stairs rather than the lift or escalator, and walking briskly rather than driving to public transport. To benefit, try to incorporate three, four or five brief HIIPA sessions, totalling as little as five to 10 minutes a day, most days of the week. *Always consult your doctor for advice on the best types of physical activity for you before beginning a physical activity program.