Earlier this week, Iran rejected a 15-point ceasefire proposal presented by the US and instead laid out five conditions to end the war, which was started by the US and Israel in late February. The official noted that these five conditions are in addition to the demands Tehran was making during
Miss Grand Thailand contestants' rain dance during finale goes viral, reminds fans of Katrina Kaif. WatchDuring the Miss Grand Thailand 2026 finale, the contestants gave a vibrant performance that included a rain dance segment and received varied feedback. Updated on: Mar 29
Prime Minister Narendra Modi led a vibrant roadshow in Thrissur, Kerala. Thousands gathered to see him as he campaigned for the NDA. The event saw enthusiastic crowds and prominent NDA leaders participating. The Prime Minister greeted supporters from an open vehicle during the procession through
On Saturday, Kohli displayed vintage form during the IPL 2026 season opener for Royal Challengers Bengaluru (RCB) against Sunrisers Hyderabad. Former Indian cricketer Ambati Rayudu has sparked a significant conversation by suggesting that Virat Kohli still has five to six years of international
The accused, previously declared a proclaimed offender and wanted in multiple cases, had been absconding since 2024. A cash reward of Rs 50,000 had been offered for his arrest. In a major breakthrough, the Crime Branch of Delhi Police has arrested Mohd. Israr
Set the bar low with ‘effortless exercise’ to ease yourself into a fitness routine
It can look almost too easy: athletes gliding along on a bike, runners shuffling at a pace slower than most people's warm-up, or someone strolling so gently it barely seems like exercise at all. Yet this kind of effortless movement is at the heart of what's becoming known as zone zero exercise.
The idea runs counter to the “push yourself” culture of gyms and fitness apps. Instead of breathless effort, zone zero exercise is all about moving slowly enough that you could chat very comfortably the whole time. For some people, it might mean a gentle stroll. For others, it could be easy yoga, a few stretches while the kettle boils, or even pottering about the garden. The point is that your heart rate stays low; lower even than what many fitness trackers label as zone 1.
In the language of endurance training, zone 1 usually means about 50-60% of your maximum heart rate. Zone zero dips beneath that. In fact, not all scientists agree on what to call it, or whether it should be counted as a separate training zone at all. But in recent years, the term has gained traction outside research circles, where it has become shorthand for very light activity, with surprising benefits.
One of those benefits is accessibility. Exercise advice often leans towards intensity: the sprint intervals, the high-intensity classes, the motivational “no pain, no gain”. For anyone older, unwell, or returning to movement after injury, this can feel impossible. Zone zero exercise offers an alternative starting point.
Studies have found that even very light activity can improve several health markers including circulation, help regulate blood sugar, and support mental wellbeing. A daily walk at a gentle pace, for example, can lower the risk of cardiovascular disease.
There's also the question of recovery. High-level athletes discovered long ago that they couldn't train hard every day. Their bodies needed space to repair. That's where easy sessions came in. They aren't wasted time, but essential recovery tools.
The same applies to people juggling work, family and stress. A zone zero session can reduce tension without draining energy. Instead of collapsing on the sofa after work, a quiet half-hour walk can actually restore it.
Mental health researchers have pointed to another benefit: consistency. Many people give up on exercise plans because they set the bar too high. A routine based on zone zero activities is easier to sustain. That's why the gains – better sleep, a brighter mood, and lower risk of chronic illness – keep adding up over months and years.
There are limits, of course. If your goal is to run a marathon or significantly increase fitness levels, gentle movement alone won't get you there. The body needs higher-intensity challenges to grow stronger. But the “all or nothing” mindset, either training hard or not at all, risks missing the point. Zone zero can be the base on which other activity is built, or it can simply stand on its own as a health-boosting habit.
The fact that researchers are still debating its definition is interesting in itself. In sports science, some prefer to talk about “below zone 1” or “active recovery” instead of zone zero. But the popular name seems to have stuck, perhaps because it captures the spirit of effortlessness. The idea of a “zero zone” strips away pressure. You don't need fancy equipment or the latest wearable. If you can move without strain, you're doing it.
That simplicity may explain its appeal. Public health messages about exercise can sometimes feel overwhelming: how many minutes per week, what heart rate, how many steps. Zone zero cuts through that noise. The message is: do something, even if it's gentle. It still counts.
And in a world where many people sit for long stretches at screens, it might be more powerful than it sounds. Evidence shows that long sedentary periods raise health risks even in people who exercise vigorously at other times. Building more light, frequent movement into the day may matter just as much as the occasional intense workout.
Zone zero exercise, then, isn't about chasing personal bests. It's about redefining what exercise can look like. It's not a test of willpower but a way to keep moving, to stay connected to your body, and to build habits that last. Whether you're an elite cyclist winding down after a race or someone looking for a manageable way back into movement, the same principle applies: sometimes, the gentlest pace is the one that gets you furthest.
Tom Brownlee is Associate Professor, Sport and Exercise Science, University of Birmingham.
This article was first published on The Conversation.
Source: Scroll
Related Posts: The everyday runners that go beyond the track Sonakshi Sinha's 10 easy makeup tricks for a flawless look IOA to hold National Athletes’ Forum in Ahmedabad on Jan 10 Reliance Foundation Athletes Baranica Elangovan And Reegan Ganesan's 'Vault of Faith' PM Modi hails India’s cricketers and para-athletes for making 2025 a Why Athletes Chew Gum While Playing On Field - Know What Experts Say Paralympics open with Russian athletes booed in ceremony Bindra's tenure as IOC athletes commission vice chair ends Sri Lanka To Hunt Down 2022 CWG ‘Runaway’ Athletes With Interpol Help Competing under national flag again should spur Russian para athletes on
![Ghaziabad (Uttar Pradesh) [India], March 29 (ANI): A fire broke out at a factory near the Lal kuan area of Ghaziabad on Sunday, officials said.However](http://newsorbit360.com/files/news/en/imgs/fire-breaks-out-at-factory-in-ghaziabad.webp?height=520)
Ghaziabad (Uttar Pradesh) [India], March 29 (ANI): A fire broke out at a factory near the Lal kuan area of Ghaziabad on Sunday, officials said.However, no casualties reported. Chief Fire Officer Rahul Kumar said, “On March 29, at 13:47, information was received at the Kotwali Fire Station that a
1 days ago
Foreign photographer faces backlash for painting elephant pink in Jaipur for photoshoot: 'Should’ve just used AI'A foreign photographer is being slammed online for painting an elephant pink for a photoshoot. Updated on: Mar 29, 2026 4:39 PM IST By Bhavya Sukheja Share via Copy link A foreign
1 days ago
Union Home Minister Amit Shah stated that the BJP government has halted infiltration in Assam over the past decade. He emphasized that this is insufficient and every illegal immigrant must be deported. Shah urged voters to support the BJP to ensure Himanta Biswa Sarma returns as Chief Minister
1 days ago
Longevity doctor shares 7-point exercise cheat sheet to beat sedentary lifestyle: Count steps, build strength, and moreSitting at a desk every day is making exercising right increasingly important in our daily life. Dr Thomas Paloschi shares seven hacks to help get started. Updated on: Mar 29
1 days ago
Multiple victims filmed, minors included: 5 key updates in Goa sex scandal caseA 20-year-old man was arrested for sharing sexually explicit photos and videos of girls, many of them minors. Published on: Mar 29, 2026 5:29 PM IST By HT News Desk Share via Copy link A sex scandal is Goa has left the
1 days ago
West Bengal Chief Minister Mamata Banerjee also renewed her allegations that the party has targeted Bengali-speaking communities in other states. West Bengal Chief Minister Mamata Banerjee on Sunday sharply criticised the BJP ahead of the 2026 state assembly elections
1 days ago
Punjab AAP MLA Pathanmajra's police remand extended by 7 daysPunjab AAP MLA Pathanmajra's police remand extended by 7 days Published on: Mar 29, 2026 6:02 PM IST PTI Share via Copy link Patiala, A court here on Sunday extended by seven days the police remand of A MLA Harmeet Singh Pathanmajra
1 days ago
PRD jawan dies in Dehradun police custody; inquiry orderedPRD jawan dies in Dehradun police custody; inquiry ordered Published on: Mar 29, 2026 6:00 PM IST PTI Share via Copy link Dehradun, A Provincial Guards Force jawan, who was taken into police custody here on charges of creating a ruckus
1 days ago
IPL 2026 KKR vs MI Pitch Report, Weather Forecast: Mumbai is set for clear skies with temperatures in the mid-to-late 20s, ensuring ideal playing conditions. The Wankhede pitch is expected to favour batters, continuing its high-scoring trend. With short boundaries and good bounce
1 days ago
iPhone Lockdown Mode Features: The company confirmed it has not observed a single case where an iPhone or other Apple device running Lockdown Mode was compromised. iPhone Lockdown Mode Features: Tim Cook-led Apple has made a big claim that is catching everyone’s attention
1 days ago
IPL 2026 KKR vs MI Live Stream: Mumbai Indians and Kolkata Knight Riders are set to clash in a high-profile IPL 2026 encounter on Sunday, March 29, at the Wankhede Stadium. This early-season fixture offers both Hardik Pandya's MI and KKR a crucial opportunity to build momentum
1 days ago
Starring Akhil Akkineni and Bhagyashri Borse, Lenin has been postponed to June 26 to avoid a box office clash with Ram Charan’s upcoming release. Hyderabad: The makers of director Murali Kishor Abburu’s eagerly awaited film ‘Lenin’, featuring actors Akhil Akkineni and Bhagyashri Borse in
1 days ago
Dhurandhar 2 actor reveals how Ranveer Singh took care of pregnant Deepika Padukone during film's shootDhurandhar The Revenge actor reveals how Ranveer Singh managed family time with Deepika Padukone during film's shoot. Mar 29, 2026, 17:34:32 IST Written by Riya Sharma Share via Copy link
1 days ago
The short clip shows a man trying to lift his child’s spirits in the simplest yet most heartfelt way, by blowing bubbles. The video also highlighted the emotional bond between a parent and child, particularly during vulnerable moments. A touching video capturing a father’s gentle attempt to
1 days ago
AIFF ExCo studies commercial bids for key competitions Published on: Mar 29, 2026 5:31 PM IST PTI Share via Copy link AIFF ExCo studies commercial bids for key competitions Key Takeaways Summary is AI-generated The All India Football Federation's Executive Committee reviewed bids for commercial
1 days ago
British police said on Sunday seven people suffered "serious but not life-threatening injuries" and a man had been arrested for attempted murder after a car drove into people on a street in an English city. "The seven suffered a range of serious but not life-threatening injuries and we can confirm
1 days ago
Hundreds of people were evacuated from a nightclub in southwest Germany after a fire broke out, police said Sunday, with images from the scene showing the blaze raging on the building's roof. Images published in German media showed a huge fire on the roof of the nightclub
1 days ago
Goa quietly made a mark at the Khelo India Tribal Games 2026 in Raipur, following a determined effort from weightlifter Agnes Fernandes on Saturday. Competing in the women’s 69kg category, Fernandes secured a bronze medal with a combined lift of 130kg
1 days ago
Vijay Deverakonda responds to ‘1st fan’ who had crush on him before he became star: ‘You are special’. WatchA fan posted a Reel of her interactions with Vijay Deverakonda, revealing how she had a crush on him even before he became a star. Here's how he responded. Mar 29, 2026
1 days ago
Two more India-flagged LPG tankers safely transit Strait of Hormuz amid West Asia conflictWhile BW TYR is proceeding towards Mumbai with an expected arrival on March 31, BW ELM is en route to New Mangalore with an estimated arrival date of April 1. Published on: Mar 29
1 days ago
Nepal’s former energy minister Deepak Khadka was arrested on Sunday in connection with a money laundering investigation, AFP quoted the country’s police as saying. The arrest came a day after former Prime Minister KP Sharma Oli and former home minister Ramesh Lekhak were arrested in a case
1 days ago
New Delhi, Mar 29 (PTI) Airlines will start offering at least 60 per cent of seats in a flight without levying any additional charge from April 20, as well as maintain a transparent seat allocation policy, according to aviation watchdog DGCA. On March 18
1 days ago
Oppo Pad 5 Review 2026: The Oppo Pad 5 stands out as a strong mid-range tablet in 2026, offering a balanced mix of performance, display quality, and AI-powered productivity features. I Oppo Pad 5 Review 2026: The Oppo Pad 5 enters the mid-range tablet segment with a strong focus on productivity
1 days ago
Sri Lanka's President Anura Kumara Dissanayake on Sunday thanked Prime Minister Narendra Modi for sending an oil shipment to ease the fuel supply disruptions in the Island nation caused by the West Asia conflict. He also thanked External Affairs Minister S Jaishankar for his support
1 days ago
April 2026 will see a diverse slate of Bollywood releases, including Dacoit, Bhooth Bangla, Ginny Weds Sunny 2, and Mercy, spanning action, comedy, romance, and social drama. New Delhi: April brings an exciting lineup of Bollywood releases, offering a mix of action, comedy, romance
1 days ago
Step inside India’s steel woman Sminu Jindal's stunning white sea-facing bungalow in MumbaiSminu Jindal's home is a warm, welcoming place in the heart of Mumbai, where the muted aesthetic and minimalist furnishing allow stories and artworks to shine. Updated on: Mar 29
1 days ago
Andhra Pradesh Chief Minister N Chandrababu Naidu stressed the importance of party workers at the TDP's 44th Foundation Day. He assured recognition and positions for dedicated cadres. Naidu recalled the party's history of sacrifices and welfare initiatives
1 days ago
