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Incidental physical activities
Are physical activities undertaken as part of carrying out normal daily chores.
Brief sessions of 20 seconds of stair-climbing (60 steps) repeated 3 times a day on 3 days per week over 6 weeks for example can lead to measurable improvements in cardiorespiratory fitness.
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High-intensity interval training (HIIT)
Is involves repeated short sessions, from 6 seconds to 4 minutes, with rests from 30 seconds to 4 minutes in between.
Any type of high-intensity interval training, irrespective of the number of repetitions, boosts fitness rapidly, and improves cardiovascular health and fitness.
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Incorporating incidental physical activity into our routines
- Replace short car trips with fast walking, or cycling;
- Walk up the stairs at a fast pace instead of using the elevator;
- Vigorous walk at a pace of about 130-140 steps per minute;
- Look for opportunities to walk uphill;
- Take your dog ...
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