In a busy world, finding time for regular exercise can be a daunting challenge, especially as one ages. However, new research suggests that incorporating short bursts of physical activity, referred to as “exercise snacks,” may offer a practical solution to enhance cardiovascular and respiratory fitness for individuals who are less active.
These concise sessions of exercise, typically lasting around five minutes and performed at least twice a day, appear to be a more attainable option for many, compared to traditional workout routines that often require a larger time commitment.
Engaging in regular physical activity is vital for maintaining health and preventing various ailments, including cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis, as well as reducing the overall risk of premature death.
Despite these benefits, many adults find it difficult to meet the physical activity guidelines recommended by the Centers for Disease Control and Prevention (CDC), which suggest at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. A recent study highlights that nearly one-third of the adult population does not engage in sufficient physical activity to support health.
A recent comprehensive review has shed light on the value of exercise snacks, particularly for sedentary adults. According to the study’s primary author, Miguel Ángel Rodríguez, a doctoral researcher at the University of Oviedo in Spain, when individuals are asked about the obstacles to exercising, common responses often include a lack of time and motivation. Rodríguez stated, “Exercise snacks directly address both: They’re short, flexible, and easy to fit into daily routines.”
Published in the British Journal of Sports Medicine, the study indicates that exercise snacks could serve as a beneficial means of incorporating physical activity into everyday life, especially for those who are otherwise sedentary.
Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, who did not participate in the research, noted that the review analyzed findings from multiple prior studies. Chen remarked, “This review analyzed multiple previous studies and found that brief (less than 5 minutes) periods of moderate-to-intense exercise at least twice a day were associated with improved cardiorespiratory fitness.”
The analysis encompassed data from 11 studies conducted in Canada, Australia, China, and the United Kingdom, involving a total of 414 participants, approximately one-third of whom were men and two-thirds women. The age range of participants spanned from 18 to 75 years. Importantly, all participants began these programs in a sedentary state, and those studies recording body mass index (BMI) revealed that all participants were classified as normal, overweight, or obese.
Participants engaged in different exercise routines, with frequencies ranging from three to seven days a week. They performed between two and ten exercise snacks per day, all at moderate to vigorous intensity levels, for no more than five minutes at a time over a duration of four to twelve weeks. The exercises varied and included stair climbing, strength training focused on the legs, and tai chi, a low-impact martial art designed to enhance balance, flexibility, and strength.
Remarkably, 83% of participants adhered to their exercise programs throughout their respective studies, a significant increase compared to adherence rates for other modalities such as high-intensity interval training (HIIT), which saw only 63% compliance.
The researchers evaluated numerous outcomes, focusing on areas such as cardiorespiratory fitness, muscle strength and endurance, lipid profiles (cholesterols and triglycerides), BMI, body fat percentage, and fat distribution. Additionally, they examined factors including balance, blood pressure, and mental health outcomes related to anxiety and depression.
Even with less than the CDC’s recommended quota of exercise, individuals undertaking exercise snacks experienced significant improvements in cardiorespiratory fitness—specifically heart and lung function—especially among younger adults. The benefits were also notable in muscular endurance for older adults. Rodríguez emphasized, “What’s remarkable is that these gains were achieved with exercise volumes far below current WHO [World Health Organization] recommendations. This suggests that small, consistent bouts of movement can meaningfully improve fitness, even in people who find it hard to dedicate long periods to exercise.”
While the researchers were cautious, noting that only one study directly compared exercise snacks with more traditional moderate-intensity continuous exercise, they concluded that the benefits of exercise do not need to be lengthy, structured, or complicated to be effective. Rodríguez affirmed, “Short, repeated bouts of activity (i.e., ‘exercise snacks’) can significantly improve fitness with very little time commitment.”
He also indicated that personalizing exercise is critical to maximizing benefits, particularly given the varied physiological responses to training among adults of different ages and fitness levels. Rodriguez remarked, “It is important to recognize that exercise should ideally be individualized to maximize its benefits.”
Ultimately, even brief opportunities for movement can contribute to better health. The researchers advocate for incorporating short bursts of activity into daily life, positing that this approach is both effective and accessible for enhancing overall health and cardiorespiratory fitness. Chen concurred, stating, “This form of exercise might be an efficient way for busy and/or sedentary individuals to get at least some cardiopulmonary benefit with only brief periods of higher-intensity physical activity.”
