Microdosing, originally referring to taking tiny amounts of psychedelics to enhance mood or performance, has now expanded to include incorporating lower “doses” of various activities to reap benefits. But does this concept apply to exercise as well? Can shorter bursts of activity have a positive impact on your health?
The World Health Organization recommends adults aim for at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity exercise each week. This can include activities like brisk walking, cycling, running, swimming, or team sports. Additionally, muscle-strengthening activities should be included at least twice a week.
Incidental activity, such as housework or playing with kids, can also contribute to your physical activity levels over the week. While these activities may not be considered vigorous, they can still help meet your moderate intensity minutes.
Research on Exercise Microdosing
A 2019 review of 19 studies found that multiple shorter bouts of exercise throughout the day can improve heart and lung fitness, blood pressure, weight loss, and cholesterol levels as effectively as one longer session. This suggests that breaking up your exercise into smaller chunks can still provide significant health benefits.
Another study in 2019 showed that very short “exercise snacks,” consisting of three minutes and 20 seconds of exercise three times a day, improved aerobic fitness in young adults. This approach may not be enough for weight loss but can have positive effects on cardiovascular health.
The key takeaway from this research is that the shorter your exercise session, the harder you should push yourself. Increasing the intensity of shorter workouts can provide similar benefits to longer sessions.
Longer Sessions and Mental Health
While breaking up your exercise into smaller chunks is beneficial for physical health, longer sessions may be necessary for specific training goals, such as preparing for endurance events. Additionally, research suggests that longer durations of exercise, around one hour a day, can significantly improve symptoms of anxiety and depression.
Ultimately, any form of exercise is better than none. Even as little as three minutes a day, spread across multiple sessions, can have a positive impact on your health. Remember, the intensity of your workout is crucial, especially with shorter sessions.
Hunter Bennett, Lecturer in Exercise Science, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article here.
