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Stay healthy with minimal effort is the new mantra! Zone Zero or gentle movement is the latest fitness craze gaining momentum. This fitness trend, which emphasises effortless exercise, has now rebranded low-intensity forms of movement as “zone zero” exercise.While most people believe that more intense, strenuous exercise is the key to good health, recent research has highlighted the benefits of lighter, more moderate forms of movement. Any form of exercise where you are doing more than sitting down, but less than working up a sweat, can help.Zone Zero ExercisesZone Zero refers to gentle, low-impact movements that can be incorporated easily into everyday life. “These activities do not require special equipment or environments, yet they offer significant health advantages when performed consistently. Examples of Zone Zero activities include slow, mindful walking, Light household chores, Standing desk exercises, gentle yoga or stretching routines, leisurely cycling or gardening and Tai Chi or other mindful movement practices,” says Dr Shweta Sagar, (PT)Consultant – Physiotherapist, Mother-hood Hospitals, Electronic City, Bengaluru.Power PlayZone Zero activities contribute meaningfully to both physical and mental health. The effortless exercise is helpful for people of all ages. Gentle movements like walking, gardening, or yoga improve flexibility, circulation, and muscle strength.“Some of the key benefits include enhanced circulation, improved posture and joint mobility, better digestive health, regulation of energy levels and sleep quality, reduction in stress, and assistance in blood sugar management and metabolic stability. Zone Zero enhances physical function, emotional resilience, and cognitive clarity,” adds Shweta. These activities also reduce the risk of diseases such as diabetes and heart problems.Says Dr. Rahul Gupta, Director and Cardiologist, Gleneagles Hospital, Parel, “Zone Zero exercise, done at 50–60% of your maximum heart rate, is gentle yet effective for heart health. It improves blood circulation, strengthens the heart muscles, and lowers blood pressure without overstraining the body. This level of activity also promotes fat burning, helping in weight management. Over time, it supports better endurance and overall cardiovascular fitness safely.”It is always better to do some exercise than none, and Zone Zero offers a safe option for all age groups. Seniors, pregnant women, menopausal women and patients recovering from illness can benefit from its gentle yet effective movements.Starting PointStarting Zone Zero practices does not require formal training. The goal is to integrate gentle movement into daily routines consistently and mindfully. “Incorporate short walks after meals or during work breaks, reminders to stand and stretch every 45–60 minutes, use a standing desk, perform gentle stretches sitting on the chair or even participate in beginner-level yoga or mobility sessions. These exercises benefit all age groups, especially older adults and pregnant women, “adds Dr Shweta.For decades, fitness has been about intensity, sweat, speed and strength. But Zone Zero is questioning that belief, showing that slow and gentle movement can be as powerful for your overall good. Even 10 minutes of stretching or a walk after meals can boost circulation, raise energy and clear mental fog. “For people at the office, small interruptions of sitting by standing can prevent stiffness and improve focus. For those with reduced mobility, including the elderly, the exercises are a way to easily stay active without risk of injury,” Bhavya Shah, Psychologist, Saifee Hospital, Mumbai.New Fitness MantraIn a time when busy is often confused with productivity, slow is restorative and self-care. “As busy adults, we need to integrate gentle movement into our everyday routine. Walk between calls or network or tend your plants, bike to work as opposed to fitting in the weekend bike ride the way you fit a workout into your day, or unroll your mat before bed. These will help to become focused, and balanced,” says Bhavya.Zone Zero is simply a reminder that fitness is not about working harder, but about healing. “High-intensity exercise can occasionally overload the body, leaving nothing left in its endorphin account but exhaustion. The slow movements will deliver endorphins without diminishing too much energy. The payoff is a better mood, sleep and balance,” adds Shah.Fitness doesn’t have to be one-size-fits-all—listen to your body, gradually build a routine that feels sustainable. Consistency and comfort often lead to the best results. If zone zero activity is the only movement in your routine, the experts recommend incorporating it as often as possible throughout your day. Even those who usually do high-intensity workouts can balance their routine with low-impact exercises. This helps the body recover and ensures long-term fitness.Zone Zero Heroes• Jennifer Aniston does Pvolve, which combines functional movements with...
