Short bursts of physical activity like running up a set of stairs daily may hold the key to enhancing heart health. A study analyzing 11 clinical trials from various countries found that engaging in less than five minutes of moderate to vigorous intensity exercise notably improved cardiorespiratory fitness in inactive adults.
Dubbed “exercise snacks,” these brief bouts of physical activity could help combat the negative impacts of prolonged sitting. Dr. Hugo Olmedillas from the University of Oviedo in Spain emphasized that the time-efficient nature of exercise snacks could address common barriers to physical activity by offering short, flexible exercise sessions that are easy to incorporate into daily routines. These exercise snacks involve short bursts of moderate to vigorous intensity activity lasting 5 minutes or less, performed at least twice a day for three to seven days a week.
The activities primarily revolve around stair climbing for younger and middle-aged adults, while older adults tend to focus on leg exercises and tai chi. Notably, most adults fail to meet the UK’s recommended exercise guidelines, which include 150 to 300 minutes per week of moderate activity or 75 to 150 minutes per week of vigorous activity.
Researchers in the British Journal of Sports Medicine highlighted the health benefits of spreading short bursts of exercise throughout the day, noting that individuals are more likely to adhere to this approach than longer workout sessions. Dr. Olmedillas pointed out that achieving even half of the recommended weekly physical activity volume could significantly reduce the risk of depression and confer various mental health benefits, especially for physically inactive individuals.
In a separate study, experts revealed that taking up exercise later in life reduces the risk of premature death by 20%. Being physically active has been associated with a lower likelihood of dying from conditions such as heart disease, stroke, and cancer. Those who remained consistently active throughout their lives had a 30% to 40% lower risk of all-cause mortality, while individuals transitioning from inactivity to activity were 22% less likely to die from any cause compared to those who stayed inactive.