Short Exercise Bursts Boost Long-Term Health, Study Finds

Short bursts of exercise, often referred to as “exercise snacks,” can significantly enhance heart health and overall fitness in adults, according to a comprehensive review of 11 clinical trials conducted across multiple countries including Australia, Canada, China, and the UK. Researchers found that engaging in brief periods of moderate to vigorous physical activity, such as jogging up a flight of stairs for less than five minutes, can improve cardiorespiratory fitness in individuals who are otherwise sedentary.

The study, published in the British Journal of Sports Medicine, indicates that these short exercise bouts can counteract the detrimental effects of prolonged sitting. The lead author, Dr. Hugo Olmedillas from the University of Oviedo in Spain, emphasized the time-efficient nature of these activities. “The time-efficient nature of exercise snacks may help overcome common barriers to physical activity, such as perceived lack of time and low motivation,” he stated.

Understanding Exercise Snacks and Their Benefits

Exercise snacks are defined as bursts of physical activity lasting five minutes or less, performed at least twice a day for three to seven days a week. The predominant activities included stair climbing, either continuously or at repeated intervals, particularly among young and middle-aged adults. For older adults, leg-focused strength exercises and tai chi were the primary forms of activity.

Most adults fail to meet recommended exercise guidelines, which suggest engaging in 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity each week. Examples of moderate activities include brisk walking at speeds of at least 4 mph, heavy cleaning tasks, cycling at speeds of 10 mph-12 mph, and playing badminton. Vigorous activities encompass jogging at speeds of 6 mph or faster, shoveling, fast cycling, basketball, or tennis.

The researchers noted that incorporating short bursts of exercise into daily routines not only improves physical health but also increases the likelihood of maintaining consistent activity levels. “People are very likely to stick with short bursts of activity rather than starting longer training sessions and then giving up,” Dr. Olmedillas added.

Health Implications of Increased Physical Activity

The findings reveal that achieving even half of the recommended physical activity volume can confer substantial mental health benefits, including an 18% lower risk of depression. This highlights the potential of low-volume, accessible physical activity strategies to yield significant health benefits, particularly among those who are physically inactive.

In related research, a separate study indicated that engaging in exercise later in life reduces the risk of early death by 20%. Experts who reviewed 85 studies on the benefits of physical activity concluded that it is never too late to start exercising. Consistently active individuals enjoy a 30% to 40% lower risk of dying from various causes, while those transitioning from inactivity to activity are 22% less likely to die from any cause compared to those who remain inactive.

The research underscores the importance of incorporating manageable, brief exercise sessions into daily life. As awareness grows around the benefits of these “exercise snacks,” individuals may find it easier to integrate physical activity into their routines, ultimately supporting better health outcomes across populations.