Ease into activity with 'zone zero' exercise

When you are exhausted, burned out or short on time, the notion of slipping on gym clothes and pushing yourself to work out can feel impossible. But a casual stroll or stretching session might not seem out of reach.

- Danielle Friedman

A new fitness trend has rebranded these super low-intensity forms of movement as “zone zero” exercise. The term is a nod to heart rate zone training, a framework that divides physical activity into five zones that reflect different levels of aerobic effort.

As the name suggests, zone zero training is meant to be so easy, it feels almost effortless, and it generally refers to any activity in which your heart rate stays below half of its maximum capacity.

To estimate your max heart rate, subtract your age from 220. Think: Taking an ambling walk after dinner, going for an easy bike ride, playing with your kids or doing light housework.

“It’s a new term for an old concept”, which is that any amount of physical activity is good for you, said Dr Julia Iafrate, a sports medicine physician at NYU Langone Health.

Many people can benefit from a no-stress approach, she added, especially if they are used to “no pain, no gain” fitness messaging that suggests the only workout worth doing is one that feels like work.

Here is how seemingly effortless exercise can improve your fitness, where it comes up short, and the best way to incorporate it into your routine.