Short bursts of exercise could be the key to longevity, new research suggests. Researchers call the concept \u201cexercise snacks.\u201dHere\u2019s what a doctor wants you to know, and how to get started.<\/p>\n
What if adding years to your life only took as long as it takes to pop a bag of popcorn? According to a new study<\/a>, all it takes to boost longevity is to treat yourself to an \u201cexercise snack,\u201d or short burst of movement, as the research puts it. Even a few minutes of activity could make a difference in your long-term heart health<\/a> and lung health, the findings imply.<\/p>\n Meet the Experts: Aubrey Grant, M.D.<\/a>, a sports cardiologist at MedStar Health; and Stephen Sheehan, C.P.T.<\/a>, a personal trainer at Garage Gym Reviews. <\/p>\n The study, published in the British Journal of Sports Medicine<\/a>, explored the concept of \u201cexercise snacks\u201d and their impact on cardiometabolic health in inactive adults. Researchers analyzed data from 11 trials, including over 400 participants who engaged in \u201cexercise snacks,\u201d or bursts of activity lasting five minutes or less, at least twice daily for several days over two weeks. These brief sessions significantly improved physically inactive and older adults\u2019 (over 65) cardioresperatory fitness, which may contribute to better oxygen delivery, improved endurance, and a lower risk of heart disease, all of which may increase overall longevity, explains Stephen Sheehan, C.P.T.<\/a>, a personal trainer at Garage Gym Reviews. <\/p>\n \u201cExercise, in general, remains one of the most powerful tools for preventing chronic disease<\/a>,\u201d says Aubrey Grant, M.D.<\/a>, a sports cardiologist at MedStar Health. \u201cRegular movement strengthens the heart muscle, lowers blood pressure, improves cholesterol, enhances insulin sensitivity, and increases lung efficiency. It also combats the negative effects of sedentary behavior, which has become a major risk factor for cardiovascular and metabolic disease. Aerobic fitness is one of the strongest predictors of both healthspan and lifespan.\u201d<\/p>\n But that\u2019s not the only takeaway from the study. \u201cThe effects on muscular strength, body composition, and other cardio-metabolic markers such as blood pressure and cholesterol were less consistent,\u201d says Dr. Grant. \u201cWhat stood out most was how well participants adhered to these routines, suggesting that the simplicity and flexibility of the approach make it highly sustainable.\u201d <\/p>\n What are exercise snacks?<\/p>\n The name itself makes them sound appetizing, right? You don\u2019t eat them, but they are \u201dbite-sized\u201d or short, intentional periods of activity dispersed throughout the day as opposed to a single longer workout, says Dr. Grant. \u201cA person might, for instance, climb stairs briskly, do squats or lunges, or take a fast-paced walk for just a few minutes at a time,\u201d he continues. \u201cThe beauty of this model is accessibility. Many people cite lack of time as the biggest barrier to regular exercise, but these brief sessions fit easily between meetings, household chores, or childcare responsibilities. Over time, these accumulated minutes of movement can add up to meaningful improvements in cardiovascular fitness.\u201d <\/p>\n Other exercise snack examples include climbing stairs instead of using elevators, doing a set of squats or push-ups during TV commercials, or performing quick high-knee or jumping-jack intervals while waiting for something around the house, says Sheehan. \u201cThe idea is to find small windows throughout the day to move,\u201d he concludes.<\/p>\n Exercise snacks proved to be especially valuable for older adults or people who struggle to meet standard exercise guidelines, says Sheehan, which is 150 minutes of moderate-intensity activity each week, according to the Centers for Disease Control and Prevention<\/a>. That recommendation \u201ccan feel overwhelming to someone who is deconditioned or pressed for time,\u201d adds Dr. Grant. \u201cConsistency is more important than duration early on, and these micro-workouts can serve as stepping stones toward longer sessions as fitness improves.\u201d<\/p>\n