Review of 11 clinical trials show small bursts of exercise like jogging up a flight of stairs boost cardiorespiratory fitness
Short bursts of exercise such as jogging up a flight of stairs every day could be the secret to boosting heart health.
Less than five minutes of moderate to vigorous intensity physical activity significantly improved cardiorespiratory fitness in otherwise sedentary or physically inactive adults. Researchers evaluated 11 clinical trials from Australia, Canada, China and the UK said so-called “exercise snacks” could counter the damaging effects of prolonged sitting.
Author Dr Hugo Olmedillas, of the University of Oviedo in Spain, said: “The time efficient nature of exercise snacks may help overcome common barriers to physical activity, such as perceived lack of time and low motivation.
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“Exercise snacks may enhance adherence to regular physical activity by providing short, flexible exercise bouts that are easier to integrate into daily routines.”
Exercise snacks were defined as bursts of moderate to vigorous intensity physical activity lasting 5 minutes or less, done at least twice a day for between three and seven days a week.
They mainly consisted of stair climbing, either as continuous bouts or at repeated intervals, for young and middle aged adults. Leg focused strength exercises and tai chi were the dominant forms among older adults.
Most adults do not meet recommended UK exercise guidelines of 150 to 300 minutes per week of moderate activity, or 75 to 150 minutes a week of vigorous activity.
Known examples of moderate activity include very brisk walking (4mph or faster), heavy cleaning such as washing windows or mopping, cycling at 10mph-12mph, or badminton. Vigorous activity includes hiking, jogging at 6mph or faster, shovelling, fast cycling, basketball or tennis.
The researchers writing in the British Journal of Sports Medicine say that short bursts of routine exercise spread throughout the day has real health benefits. The team said people were very likely to stick with short bursts of activity rather than starting longer training sessions and then giving up.
Dr Olmedillas added: “Achieving even half of the recommended weekly physical activity volume confers significant mental health benefits, including an 18% lower risk of depression.
“These findings highlight the potential of low volume, accessible physical activity strategies to produce significant health benefits, particularly among physically inactive adults.”
It comes after a study found getting into exercise later in life cuts the risk of early death by a fifth. Experts who reviewed 85 studies on the benefits of being active said their findings show it is never too late.
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Physically active people are less likely to die from a range of conditions, including heart disease, stroke and cancer.
The review, published in the British Journal of Sports Medicine, showed that people who were consistently physically active throughout their life had a 30% to 40% lower risk of dying from any cause.
People who switched from being physically inactive to being active were 22% less likely to die from any cause than those who remained inactive.