A solution to the typical afternoon sinking spell is short bursts of exercise. In this blog, I will discuss the concept of short bursts of exercise and how just 1 to 2 minutes of cardio exercise that won’t make you break out in a sweat will make you more productive and less lethargic.
The evidence continues to grow that even short periods of activity can make a difference. A recent study published in The Lancet Public Health reported how short bouts of moderate-to-vigorous physical activity increase energy levels and productivity and reduce the risk of heart attack, stroke, and heart failure.
The researchers found that brief physical activity lasting longer than 1 minute was associated with a decreased risk of major adverse cardiovascular events. Using wrist wearables, the study found that brief bursts of exercise have health-enhancing benefits and can lower the risk of heart attack and stroke by 29-44 percent. The study indicates that opportunities for reaping the benefits of physical activity abound, even for physicians who have difficulty finding time to exercise during office hours.
Exercise intensity can be divided into three categories:
- If you can sing while doing the activity, that’s light exercise.
- If you can’t sing but can speak comfortably, that’s moderate exercise.
- Vigorous exercise occurs when you can only speak a few words after 30 seconds of exercise.
I have found that climbing two to three flights of stairs in the afternoon is effective in increasing my energy level and enjoyment of providing patient care. I think that to make this effective, you must be panting and breathing deeply at the end of the short burst.
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Examples of short bursts of exercise
Short bursts of physical activity include the following:
- Brisk walking down the hall
- Walking upstairs, at least two flights, instead of using the elevator
- Dropping down and doing about twenty push-ups
- Doing 1 to 2 minutes of jumping jacks in your office
It’s not the exercise duration that matters in these instances; it’s the intensity. This type of exercise has been effective at bolstering the cardiovascular system.
Even tiny spurts of exercise throughout the day are associated with significant improvements in energy levels and productivity. Even short bursts of intense activity lasting just 4 seconds could counteract the metabolic toll of sitting, often referred to as the new smoking. Short bursts of exercise show that the average person or doctor doesn’t need to go out of their way to reap the benefits of those small spikes in short periods of exercise.
I read the New York Times best seller Breath: The New Science of a Lost Art by James Nestor. Although the author is not a physician, he has spent years researching the topic and the physiology of breathing.
In my simplistic explanation, sitting still allows CO2 to accumulate in the pulmonary system and modestly decreases pO2. With short bursts of exercise, it seems logical that oxygen levels will increase and CO2 will be purged from the lungs. To me, this provides a clear physiologic basis for short bursts of exercise.
Let’s assume you can’t spare even a few minutes to walk up the stairs during clinic. Another option is simply to take a few deep breaths. This increases pO2 levels and purges the lungs of CO2.
There are no negative effects. This offers a high benefit-to-cost ratio with minimal cost or time commitment.
This makes just a few deep breaths the ideal solution for the busy doctor experiencing afternoon lethargy. Deep breathing can be performed anywhere and may improve energy levels and productivity.
Bottom line: It’s not the duration of the exercise that matters; it’s the intensity. Additional studies are needed to determine the exact mechanistic pathways through which short bursts of everyday activity lead to improved energy levels when afternoon lethargy impairs efficiency and productivity.
Neil Baum is a urologist.
