Even brief bursts of movement — sometimes called “exercise snacks” — may offer big health benefits, according to new research. A review published in the British Journal of Sports Medicine found that quick, moderate-to-intense activities lasting under five minutes, performed several times a day, can improve heart and lung function in people who don’t have time for longer workouts.
Researchers analyzed 11 studies involving 414 adults from multiple countries. Participants did short bouts of movement such as stair climbing, squats, or tai chi. Despite exercising far less than the CDC’s weekly recommendations, they saw noticeable gains in strength, endurance, and cardiovascular fitness. Compliance rates were also higher than with more demanding programs like HIIT, suggesting that shorter routines are easier to stick with.
Experts say the message is simple: small movements add up. Taking the stairs, stretching during breaks, or doing a few push-ups throughout the day can meaningfully improve fitness. While longer workouts still provide the greatest benefit, scientists emphasize that any movement — no matter how short — is better than none.
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