Originally published on 9/24/25

Sure, you know that things like running, high intensity interval training (HIIT) and lifting weights are good for you. But what if we told you that you could improve your health without even breaking a sweat? The secret is a form of ultra-low intensity exercise called zone zero fitness, and you may already be doing it. Below, we have everything you need to know about the new exercise craze, including how doctors are responding to it. 

What is zone zero exercise? 

Zone zero exercise is a new term that promotes the inclusion of very low-intensity movements—such as walking, vacuuming or gardening—into your everyday routine. The term itself is a nod to the idea of heart rate training zones that help improve cardiovascular health by gauging how hard your heart is working while active. In this case, zone zero means keeping your heart rate below 50 percent of its maximum.

Essentially, it’s when you’re just active enough to be above what’s considered inactivity, such as relaxing on the couch. How do you know you’re in zone zero? You can talk comfortably and continuously without feeling winded. And while this form of exercise doesn’t get your heart rate up, small, everyday movements throughout your days can be beneficial despite their low effort.

The benefits of zone zero training

“As a naturopathic doctor, I think that the zone zero fitness trend can be very helpful,” says Wesley Buckle, ND, of The Oasis Recovery. “The idea that walking, housework, gardening and other low-intensity movements can be helpful for health is well supported by research. What I like most about this approach is that many people can do it, and it’s especially helpful for those who may feel intimidated by going to the gym. These small movements can add up over time and lead to an improvement in wellness.”

Many people spend a good part of their day sitting down or being sedentary, Buckle notes. “Frequent, but short bouts of movement can help improve stiffness and circulation. It can also benefit cardiovascular health,” he adds. But aside from physical benefits like easing joint pain, zone zero training can also improve your mental health. “Spending time walking or gardening outdoors can reduce levels of the stress hormone cortisol, which can lead to feelings of calmness,” Buckle notes.

Combining zone zero and high-intensity exercise

While there are distinct benefits associated with zone zero fitness and squeezing a little more light movement into your day, that’s not to say it’s the only type of exercise you need. Incorporating 150 minutes of moderate-intensity exercise into your weekly routine (about 22 minutes a day) or 75 minutes of higher-intensity exercise per week is what the American Heart Association recommends to stay healthy. And you’ll see the biggest benefits if you combine both and high-intensity workouts.

In fact, a 2018 study published in the International Journal of Behavioral Nutrition and Physical Activity found that while most guidelines only recommend moderate-to-vigorous activity, including light-intensity physical activity in your routine delivers additional health benefits. That includes a lower risk of premature death, a smaller waist circumference and lower triglyceride levels, among other perks. How to incorporate zone zero exercise into your life 

To enjoy the rewards of zone zero fitness, all you have to do is get up from your desk, couch or bed and go for a light stroll for a few minutes here and there throughout the day. You can also use that time to check some to-dos off your list, such as vacuuming or putting away the dishes. The idea is that the movements are easy to do and simple to squeeze into your already-busy day—even just an extra five minutes of activity can make a noticeable difference. 

Link to original: https://www.womansworld.com/wellness/fitness/easy-zone-zero-exercise-boosts-health-without-the-gym