It's now well known that short bursts of exercise are enormously beneficial for health. In fact, one recent study from the University of Milan shows that "microwalks" of 10-60 seconds with breaks in between use up to 60 per cent more energy than the same amount of time of a longer walk – like a car using more energy than a long drive.
That's why I have put together this list of exercises you can do at your kitchen island to make use of your time – small rounds of activity taken regularly throughout the day which can be more effective and beneficial than single long workouts we struggle to fit in.
For me, these small bursts of exercise which I call "exercise snacking" is all about building muscle mass. People think they've got to do cardio and get the heart pumping. But strength training is really important because the more muscle mass you have, the more calories you're going to burn, even at rest.
For those over 65 even one minute's exercise is beneficial as it builds fitness and muscle – it's good for the mind too. As Marie Murphy, professor of exercise and health at Ulster University, says: "Small bouts of exercise are great at taking your mind off what you're doing now and switching your attentional focus."
So try these exercises against your countertop or kitchen island when the kettle's boiling, you're timing something in the oven or waiting for the dishwasher to stop.
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