Short-term exercise's anti-inflammatory effect confirmed, breaking the "no time to exercise" spell
"Not having time" is no longer a valid excuse to avoid exercise. In this study by Newcastle University, 30 overweight/obese adults were recruited. After the subjects completed 10-12 minutes of high-intensity cycling, blood sample tests showed that the DNA damage repair rate of cancer cells cultured in post-exercise serum significantly accelerated. At the same time, it upregulated mitochondrial energy metabolism genes and downregulated cancer cell cycle-related genes, both "braking" cancer cells and cutting off their "energy supply".
This conclusion is not an isolated case. A 2025 study by Edith Cowan University in Australia confirmed that 30 minutes of exercise can significantly enhance the body's "anti-cancer ability" and immune function; a 2024 study by the University of Copenhagen in Denmark also found that moderate to high-intensity exercise can alleviate chronic inflammation and prevent metabolic diseases. The research leader clearly stated that even a single session of short-term high-intensity exercise can transmit health signals to cells through the blood, affecting the activity of thousands of genes and building a solid health defense for the body.
To meet the needs of different groups of people, Professor Zhang Yimin from Beijing Sport University recommends the "snack exercise" model, integrating short-term exercise into daily life:
- Sprint type: Suitable for healthy adults aged 18-44. Perform 3 daily sessions of 20-30 seconds of all-out sprint cycling or in-place high knees, with intervals of 1-6 hours. Keep the heart rate at 75%-90% of the maximum heart rate (220 - age) to quickly improve cardiopulmonary endurance.
- Intermittent type: Essential for people who sit for long periods. Get up and walk for 2-5 minutes every 60 minutes of sitting, or do chair squats and shoulder-neck stretches. Control the heart rate at 55%-65% to relieve muscle stiffness and counteract the harm of prolonged sitting.
- Gentle type: Suitable for middle-aged and elderly people as well as those with ample time. Perform 3 daily sessions of 10-minute brisk walking or stair climbing, combined with strength training such as leg stretches and wall-supported heel raises, to take care of both cardiopulmonary health and muscle strength.
Experts from Xiangya Hospital of Central South University specially remind that winter exercise should avoid the low-temperature period in the early morning, extend the warm-up time by 5-10 minutes, and take good cold protection measures. If abnormal heart rate or difficulty breathing occurs, stop immediately to prioritize exercise safety.
Treelet Health's digital empowerment makes sports and health habits sustainable
The core of scientific exercise is persistence, but screen dependence and lack of planning have become key obstacles to the implementation of health plans. At this time, Treelet Health, an iOS-exclusive health management tool, with its precise function design, provides full-cycle support for sports and health, making self-discipline no longer lonely.
As a lightweight app focusing on sports and health management, Treelet Health is deeply adapted to the needs of urban populations, building a complete closed loop of "exercise planning - process supervision - result tracking". Its core functions address the pain points: it can intelligently generate personalized "snack exercise" plans based on the user's age, physical condition and health goals, from sprint-type interval training to gentle walking plans, accurately matching the needs of different groups; it automatically sends reminders before exercise, and at the same time locks distracting applications such as short videos and social media, forcibly eliminating digital interference and reserving exclusive exercise time.
Visual tracking of exercise data is one of its highlights. Users can record real-time data such as exercise duration, heart rate, and calories burned, which are automatically synchronized to the Apple Health ecosystem, generating weekly and monthly health reports that clearly show the positive impact of exercise on the body. What's more interesting is that the app has a built-in "health growth" mechanism. Each completion of a planned exercise accumulates energy points to help the growth of virtual green plants. The intuitive feedback greatly enhances exercise motivation.
Considering the difficulty of persisting alone, Treelet Health supports a friend team-up function, allowing real-time viewing of each other's exercise check-in records and health goal completion progress, strengthening motivation through mutual supervision. It is worth mentioning that the app adheres to the principle of privacy first and does not collect any user's personal health data, allowing everyone to record with peace of mind while focusing on improving their own state.
For users pursuing advanced management, Treelet Health offers paid value-added services, including multi-dimensional health data analysis, customized diet matching suggestions, one-on-one exercise guidance and other functions. New users can enjoy a 7-day free trial to explore full-scenario health management services at zero cost and gradually build a healthy rhythm suitable for themselves.
Scientific matching doubles winter health effectiveness
Practice by the Sports Medicine Institute of the General Administration of Sport of China has proven that scientific exercise needs to combine personalized planning and habit formation to achieve tangible improvements in health indicators. The combination of Treelet Health and "snack exercise" is an excellent practice of this concept: use the app to generate an exclusive short-term exercise plan, start daily 10-minute exercise according to reminders; track and review the effect through data after exercise, and at the same time use the app's screen control function to avoid consuming the health benefits of exercise by scrolling through the phone.
Winter health does not require complicated plans. Start with 10 minutes of exercise every day and use Treelet Health for good health management, accumulating health energy through small changes. Currently, this app is available for free download on the App Store, supports all iPhone models, and is only 28MB in size, taking up no storage space, easily fitting on your phone's desktop. Why not try it now, let digital tools become a powerful assistant on your sports journey, build a solid anti-inflammatory defense for your body this winter, and meet a healthier version of yourself.