Quick Exercises Boost Health

It may be surprising, but incorporating short bursts of physical activity throughout your day, known as "exercise snacking," can significantly improve your health and fitness.

These mini-workouts range from just 30 seconds to a maximum of 5-10 minutes and can include activities like climbing stairs, squats, walking, or even dancing.

The concept of exercise snacks is credited to cardiologist Howard Hartley, who introduced it in 2007 while at Harvard Medical School.

Since then, studies have shown the profound value these brief activity sessions offer.

For example, a January 2022 study published in Exercise and Sport Sciences Reviews found that performing 15- to 30-second exercise bursts three times per day improved cardiorespiratory fitness and exercise performance in inactive adults.

Activities like stair climbing and cycling showed notable effects.

Another study, published in July 2023 in JAMA Oncology, observed over 22,000 individuals who previously did no vigorous exercise.

Engaging in just 3.4 to 3.6 minutes of high-intensity physical activity per day resulted in a 17-18% reduction in cancer incidence.

Even more impressively, reaching 4.5 minutes per day led to a 31-32% reduction in risk.

These benefits extend beyond physical health to brain health as well.

Research in JAMDA (March 2023) revealed that performing small amounts of moderate to vigorous exercise daily lowers the risk of dementia.

Those new to such activity experienced the greatest gains.

“Anything is better than nothing,” said Michael Betts, a London-based personal trainer and director at TrainFitness.

Even small amounts of stress on your body can trigger adaptations that lead to overall improvements.

Read More: 10 Benefits of One-Minute Exercise

Small Habits, Big Rewards

Dr. Supatra Tovar, a holistic health psychologist based in California, champions exercise snacks as an approachable tool for behavior change.

By starting with small, manageable routines tied to daily habits, such as doing a few jumping jacks after brushing your teeth, you can make these new behaviors a lasting part of your life.

"When these tiny exercises become a habit, they create lasting positive changes," Tovar shared.

Many of her clients were surprised by the significant impact these small activities had on their well-being.

Walking is one of the easiest ways to get started with exercise snacking. Begin with a lap around your living room or neighborhood, and gradually introduce intervals by increasing your pace intermittently.

Betts explained, “Pushing your body a little more each time helps it adapt and improve.”

But walking is just the beginning. Exercises like wall push-ups and squats can help improve strength in specific areas. For instance:

• Wall Push-ups help build arm strength.
  
  
• Squats target leg muscles.
  
  
• Stair Climbing improves endurance and cardiovascular fitness.
  
  

Advanced modifications can be made to increase intensity as you grow stronger, such as progressing from wall push-ups to floor push-ups or from chair squats to air squats.

NEAT Movements Count Too

Exercise snacks don’t necessarily have to involve formal workouts.

Everyday movements, referred to as NEAT (nonexercise activity thermogenesis), also contribute to overall health.

NEAT includes everyday activities like cleaning, chasing your kids, or gardening.

According to Tovar, regions like Okinawa, Japan, and Sardinia, Italy, known for longevity and health, exemplify the benefits of constant movement through daily routines.

Whether it’s walking to the store, lifting groceries, or household chores, these actions can account for burning up to 2,000 extra calories per day.

"Your body is naturally inclined to do as little as possible," Betts explained.

"Without regular movement, it begins to deteriorate. Exercise snacks remind it to stay active and functional."

By adding a few exercise snacks to your day or simply incorporating more movement into your routine, you’ll give your body the push it needs to stay healthy, strong, and resilient over time.

Source: 9news

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.