- Incidental exercise refers to the energy we exert while engaging in normal day-to-day activity.
- This includes taking the stairs or walking to the shop.
- Research has shown that incidental activity has several benefits, including being good for heart health and brain function.
- But this does not mean we should avoid structured, intentional exercise.
When we think about exercise, we often assume it refers solely to time spent at the gym or engaging in activities like running, cycling or swimming.
But did you know that simple tasks like cleaning your house or mowing the lawn can also count toward your daily physical activity?
This is known as incidental exercise.
What is incidental exercise?
Incidental exercise or incidental activity refers to the physical energy exerted when engaging in normal tasks throughout the day.
This could include:
- Taking the stairs.
- Walking to the shop instead of driving.
- Cleaning your house.
- Mowing the lawn.
- Playing with your kids.
- Walking your dog.
Benefits of incidental exercise
A 2018 study shared on PLOS One noted the effect of incidental physical activity on the cognitive functions of older adults.
"The aim of this study was to evaluate the association of IPA [incidental physical activity] level with cognitive functions and resting electroencephalogram (EEG) in healthy old participants," the study reads.
An EEG is a test used to measure electrical activity in the brain, which can help diagnose several conditions, including epilepsy, brain tumours and sleep disorders.
Researchers found that:
Incidental physical activity is associated with better scores on cognitive tasks, an increased EEG frequency, and better physiological status, which suggests that incidental physical activity may be protective against age-related deterioration.
Similarly, a study shared by The Lancet Public Health showed that incidental exercise could reduce the risk of heart attacks, stroke and even premature death.
For this study, researchers used data from the UK Biobank on adults "who do not exercise (i.e., those who did not report leisure-time exercise) who had wrist-worn accelerometry data available [they wore smart watches]".
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Results showed that incidental activity was linked to lower mortality and major adverse cardiovascular events (MACE).
"Our results support the promotion of short intermittent bouts of non-exercise physical activity of moderate-to-vigorous intensity to improve longevity and cardiovascular health among adults who do not habitually exercise in their leisure time," the team shared.
Can I skip the gym?
So, if short bursts of incidental exercise throughout the day are good for your heart health and brain function, do you still need to go to the gym? You probably already know the answer to this one - yes. Intentional exercise is essential for good physical and emotional wellbeing.
"Structured intentional exercise allows us to focus on specific aspects of our physical health that we would like to improve or maintain, engage socially with others, and foster positive impacts on our mood and emotional wellbeing," Guardian Exercise Rehabilitation shares on their website.
Instead of choosing one over the other, try incorporating incidental exercise into your day whenever possible and working that around a set gym routine for optimum physical health.
