Health and Nutrition
Tiny Workouts, Big Impact: The Science Behind "Exercise Snacks" for Better Health
Research finds that just a few minutes of daily movement can improve heart health, reduce cancer risk, and even lower chances of dementia.
- Yitzhak Eitan
- פורסם כ"ה אדר התשפ"ה
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If you spend most of your day sitting, the solution to better health might be right under your nose. Exercise snacks are short bursts of physical activity, lasting anywhere from 30 seconds to 10 minutes, and can include almost any form of movement: climbing stairs, taking a quick walk, doing squats, and more.
The idea was first introduced in 2007 by cardiologist Dr. Howard Hartley and has since gained momentum. Research over the past few years has shown that short bursts of activity can significantly improve overall fitness and health.
A study published in Exercise and Sport Sciences Reviews (January 2022) found that performing three rounds of activity per day, each lasting 15 to 30 seconds, improved cardiovascular fitness and athletic performance in inactive adults. Activities such as stair climbing and cycling were especially effective.
A study published in JAMA Oncology (July 2023) found that sedentary adults reduced their risk of developing cancer by 17% to 18% simply by adding just 3.4 to 3.6 minutes of vigorous daily movement. Increasing that to 4.5 minutes a day cut the risk by 31% to 32%.
Beyond the benefits to the body, a study in JAMDA found that even low doses of daily physical activity lowered dementia risk, especially among those who were previously inactive.
According to Michael Betts, a fitness coach from London, “Doing something is always better than doing nothing. As long as you move and put some stress on your body, it will adapt and improve.” Dr. Sopatra Tovar, a holistic health psychologist from California, recommends pairing fitness snacks with existing daily habits such as doing a few jumping jacks after brushing your teeth in the morning.
Even everyday activities like cleaning or playing with your kids count. These actions represent the energy burned through non-exercise activity thermogenesis (NEAT). “It’s exactly what people do in places known for long lifespans, like Okinawa, Japan, and Sardinia, Italy,” Tovar explains.
