{"id":1752593,"date":"2022-11-27T06:30:15","date_gmt":"2022-11-27T11:30:15","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1752593"},"modified":"2022-11-27T09:34:50","modified_gmt":"2022-11-27T14:34:50","slug":"a-2-minute-activity-to-boost-muscle-mass","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/a-2-minute-activity-to-boost-muscle-mass\/","title":{"rendered":"A 2-Minute Activity to Boost Muscle Mass"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fa-2-minute-activity-to-boost-muscle-mass%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1752593&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><p>Research shows that <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/muscle-building-exercise-metabolism-news\/\" target=\"_blank\">strength training<\/a> is essential to many aspects of your health, including metabolism, bone health, blood pressure, mental wellness, weight management, and blood sugar control. For example, adding more muscle to your frame benefits <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/weight-loss-study-success-news\/\" target=\"_blank\">weight loss<\/a>, since lean <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\" target=\"_blank\">muscle burns more calories than fat<\/a>. Also, maintaining muscle mass as you age reduces the risk of falls and fractures by improving <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\" target=\"_blank\">bone mineral density<\/a>.<\/p>\n<p>Now, according to a new study from the University of Toronto, you don&#8217;t need to spend countless hours in the gym to stay strong and improve your health. Instead, doing this one activity for as little as two minutes after a meal can help you maintain your muscle mass as you age. Read on to learn what it is, and why you should add it to your daily routine.<\/p>\n<p><strong>READ THIS NEXT: <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/muscle-building-exercise-metabolism-news\/\" target=\"_blank\">Doing This for 10 Minutes Twice a Week Spikes Your Metabolism, Doctors Say<\/a>.<\/strong><\/p>\n<figure id=\"410247\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410247\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_2093817124.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Man Texting While on the Couch\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_2093817124.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_2093817124-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_2093817124-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_2093817124-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410247\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_2093817124.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Man Texting While on the Couch\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_2093817124.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_2093817124-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_2093817124-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_2093817124-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">Prostock-studio\/Shutterstock<\/span><\/figcaption><\/figure>\n<p>Regularly sitting for extended periods, whether at a desk, on the couch watching TV, or driving, can wreak havoc on your health. Prolonged sitting can <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5015318\/\" target=\"_blank\">lead to metabolic syndrome<\/a>, with such symptoms as high blood pressure, blood sugar dysregulation, excess body fat, high cholesterol levels, and an increased risk of chronic disease, including heart disease and cancer. Considering the risks that sitting poses to your health, it&#8217;s critical to move your body more to prevent adverse health outcomes.<span aria-hidden=\"true\">ae0fcc31ae342fd3a1346ebb1f342fcb<\/span><\/p>\n<p>Sitting for too long without regular exercise can cause your body to break down muscle tissue. This is harmful, because maintaining lean muscle tissue is <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5830901\/\" target=\"_blank\">essential for healthy aging<\/a>. &#8220;When you&#8217;re sedentary, the signals to build muscle aren&#8217;t sent because you&#8217;re not performing any actions that tell your body you need new muscle tissue,&#8221; says <strong>Rachel MacPherson<\/strong>, CPT, an ACE-certified personal trainer with <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.garagegymreviews.com\/expert-panel\" target=\"_blank\">Garage Gym Reviews<\/a>. &#8220;Conversely, when you get up and move more\u2014such as walking or performing weight-bearing activities\u2014messages get sent to use amino acids to build and maintain muscle.&#8221;<\/p>\n<p><strong>READ THIS NEXT: <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/popular-beverage-slash-cholesterol-news\/\" target=\"_blank\">Drinking This Popular Beverage Can Slash Your Bad Cholesterol, Experts Say<\/a>.<\/strong><\/p>\n<figure id=\"410256\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410256\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1709486761.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Woman Doing Body Weight Squats\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1709486761.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1709486761-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1709486761-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1709486761-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410256\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1709486761.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Woman Doing Body Weight Squats\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1709486761.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1709486761-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1709486761-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1709486761-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">JR-50\/Shutterstock<\/span><\/figcaption><\/figure>\n<p>A recent study published in the <em>Journal of Applied Physiology<\/em> examined the effects of breaking up prolonged periods of sitting, a common occurrence in workplaces, to determine whether it would increase muscles&#8217; ability to use amino acids (the building blocks of protein) from food to help them repair or replace damaged proteins.<\/p>\n<p>Researchers found that<a rel=\"noopener noreferrer external\" href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00106.2022\" target=\"_blank\"> interrupting prolonged sitting with intermittent exercise<\/a>\u2014also referred to as &#8220;activity snacks&#8221;\u2014can boost muscle protein synthesis (MPS), your body&#8217;s process of building new muscle. They concluded that two minutes of walking or bodyweight squats can effectively increase MPS.<\/p>\n<p><strong>Daniel Moore<\/strong>, PhD, the study&#8217;s lead researcher and an associate professor of muscle physiology at the University of Toronto, tells <em>Best Life<\/em>, &#8220;We saw that reducing sitting time with practical activity snacks allowed more of the amino acids our participants ate to be used to rebuild the contractile myofibrillar proteins, which are the primary proteins that contribute to the size of our muscles and are the ones that allow our muscles to generate force.&#8221;<\/p>\n<figure id=\"410282\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410282\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1206732766.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Woman Walking While Talking on Phone\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1206732766.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1206732766-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1206732766-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1206732766-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410282\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1206732766.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Woman Walking While Talking on Phone\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1206732766.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1206732766-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1206732766-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1206732766-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">Andrew Makedonski\/Shutterstock<\/span><\/figcaption><\/figure>\n<p>Moore and his research team also found that doing activity snacks after a meal improves blood sugar control and allows more efficient use of amino acids to help maintain muscle mass and quality.<\/p>\n<p>&#8220;We know prolonged sedentary periods impair the body&#8217;s ability to filter sugar from the blood following a meal,&#8221; says Moore. &#8220;However, breaking up this sedentary period with brief bouts of activity, such as two minutes of moderate-intensity walking or rising and lowering 15 times from a chair (e.g., body weight squats), can improve the way our body clears sugar from our meals.&#8221;<\/p>\n<p class=\"p1\"><strong>For more health news sent directly to your inbox, <a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/newsletters\/\" target=\"_blank\">sign up for our daily newsletter<\/a>.<\/strong><\/p>\n<figure id=\"410288\" class=\"alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410288\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1934716754.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Woman Doing Jumping Jacks\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1934716754.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1934716754-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1934716754-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1934716754-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-410288\" src=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1934716754.jpg?quality=82&#038;strip=all&#038;w=500\" alt=\"Woman Doing Jumping Jacks\" width=\"500\" height=\"333\" srcset=\"https:\/\/bestlifeonline.com\/wp-content\/uploads\/sites\/3\/2022\/11\/shutterstock_1934716754.jpg?quality=82&#038;strip=all 1200w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1934716754-2.jpg, 333&#038;quality=82&#038;strip=all 500w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1934716754-3.jpg, 512&#038;quality=82&#038;strip=all 768w, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/shutterstock_1934716754-4.jpg, 683&#038;quality=82&#038;strip=all 1024w\" \/><\/noscript><figcaption class=\"wp-caption-text\"><span class=\"credit\">Shunevych Serhii\/Shutterstock<\/span><\/figcaption><\/figure>\n<p>If you want to build new muscle or maintain muscle quality while enhancing blood sugar control, try the following two-minute activity snacks after your next meal. MacPherson suggests doing walking lunges, sissy squats, standing body weight calf raises, planks, burpees, and push-ups (either regular, against a wall, or on an incline).<\/p>\n<p>Moore recommends exercises that engage the leg muscles, since they&#8217;re the largest muscle group in your body. &#8220;<a rel=\"noopener noreferrer\" href=\"https:\/\/bestlifeonline.com\/news-walking-steps-sign-dementia\/\" target=\"_blank\">Brief periods of walking<\/a> and sit-to-stand exercises are the examples we used in the study, but you could also walk up and down a flight of stairs or perform single-leg lunges. However, people may consider higher intensity or full body exercises such as push-ups or jumping jacks.&#8221;<\/p>\n<p>Another excellent way to break up your sitting time during the workday is to use the <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7537189\/\" target=\"_blank\">Pomodoro Technique<\/a>, an effective time management tool that enhances productivity and disrupts sitting time by working in 25-minute increments followed by a five-minute break. Instead of scrolling social media or grabbing another cup of coffee, use your five minutes to do some &#8220;activity snacks&#8221; and encourage healthy aging.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Research shows that strength training is essential to many aspects of your health, including metabolism, bone health, blood pressure, mental wellness, weight management, and blood sugar control. For example,<\/p>\n","protected":false},"author":1,"featured_media":1752596,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1752593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1752593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1752593"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1752593\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1752596"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1752593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1752593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1752593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}