Short bursts of vigorous activity, even just one minute at a time, offer significant health benefits. A study revealed that brief, intense movements, like running for a bus or energetic chores, can substantially reduce the risk of cardiovascular disease and cancer.

Not finding time for exercise isn’t a valid excuse anymore as multiple studies are now vouching for the health perks of short bursts of activities, lasting for as little as 1 minute. This means that running to catch the bus, organizing your space, climbing stairs or just jumping around, is all worth it, even if you don’t have allocated a time for workout in your day.

Welcome to the world of exercise snacks which could go a long way in improving your fitness levels, weight loss, fat burning, and making you a healthier and happier person. Exercise snacks should also be used to avoid prolonged sitting, that can wreak havoc on your health.
Every minute counts and can help you live longer, when it comes to working out or getting your heart rate up.

A recent study published in Nature Medicine sheds light on the benefits of short and vigorous activities in your daily routine.

It can be anything from pacing energetically to intense housecleaning or even playing with your pets. According to this study, just one minute of exercise can reduce your risk of dying from cancer or heart disease.

According to the US Centers for Disease Control and Prevention, during vigorous activity, you shouldn’t be able to say more than a few words without pausing for a breath.

The researchers from the University of Sydney studied the data of 25,241 UK residents who described themselves as “non-exercisers”. The review was done over seven years to analyse their habits and health outcomes. The researchers found that even without exercising, some participants engaged in brief, strenuous actions like running to catch a bus, taking the stairs, or doing high-energy chores.

Researchers noted that up to 11 short sessions per day was linked to 65% lower risk of dying from cardiovascular disease, and 49% lower risk of dying from cancer, compared to people who didn’t do any vigorous activity.

Here are benefits of 1-minute exercise or exercise snacks:

1. It’s good for your heart

Get up from your chair and climb the stairs up and down for a minute if you don’t have time to do anything else as this short and vigorous activity can improve your cardiovascular health by enhancing your heart’s efficiency and circulation by amping up the heart rate. This has been demonstrated by a study published in The American Journal of Physiology.

2. Improves metabolism

Dancing around the house, carrying groceries upstairs, or playing with your children are some of the activities that you do without realising their positive impact on health, but all of these few-minute tasks can boost your metabolism. A study published in the Journal of Applied Physiology shows that short, intense bursts of exercise can increase post-exercise calorie burn effectively boosting metabolism.

3. Improves energy levels

Staying glued to your seat not only adds inches to your waistline but also makes you sad, dull and low on energy. A study in Psychology of Sport and Exercise found that brief physical activity boosts endorphins, leading to improved mood and energy levels.

4. Enhances mental clarity

Sometimes, the most pathbreaking solutions to a complex problem are found during a stroll in the neighbourhood or pacing through the room. Even research supports the role of tiny movements in improving brain function. According to a research published in Frontiers in Psychology, short bursts of physical activity can improve cognitive function, focus, and memory.

5. Reduces stress

1-minute workouts can also help in eliminating stress and prevent its accumulation. Even exercises of short duration can release endorphins, brain chemicals linked with mood and stimulating relaxation.

6. Improves flexibility

Sitting for prolonged time can cause your muscles to be stiff. Even a minute of physical exercise can prevent this and promote muscle flexibility. A research published in The Journal of Strength and Conditioning Research suggests that even brief stretching sessions can improve flexibility and reduce muscle stiffness.

7. Promotes better sleep

Short burst of activities that help improve sleep quality and reduce insomnia as per a study published in Sleep Health.

8. Boosts muscle strength

High intensity exercises even if they are of shorter duration can help enhance muscular strength and endurance, as per a study published in the Journal of Strength and Conditioning Research.

9. Good for posture

Sitting all the time can deteriorate your posture, while small movements can help straighten your spike and aid with better functioning of the body.

10. Easy to incorporate into your routine

It is easier to follow short-duration exercises than longer duration one, especially for people who have busy schedules. Few minutes of exercising can help improve health on several counts.
In all, exercising for even a few minutes can transform your heart health, stress levels and many aspects of well-being. No matter, how busy you are, you must take out time for those little movements that can literally be life-saver for you.