Few Minutes Make the Difference: "Movement Snacks" Have Measurable Effect

Specifically, the team defines the exercise snacks as intervals without breaks, warm-up, or cool-down, performed at least twice a day - and this for three to seven days a week over a period of four to twelve weeks. Depending on the age group, this included activities such as climbing stairs, leg strength exercises, or Tai Chi.

Few Minutes of Activity - Significantly Better Fitness

The research is an overview analysis that combines findings from various studies: The team, including members from the University of Oviedo in Spain, searched relevant databases and ultimately included data from eleven studies with a total of 414 largely physically inactive adults, more than two-thirds of whom were women. In the experiments, the participants performed the corresponding exercise units.

Through the analysis of the data, the researchers found that the endurance and cardiovascular fitness of the participants improved significantly.

"Exercise Snacks": 83 Percent Stuck to Routine

However, those hoping for more leg strength or better blood values from such short exercise units will be disappointed: The exercise snacks had no measurable significant impact on these. There were also only limited effects on muscular endurance in older adults.

A major advantage, however, was that people are more likely to stick to short exercise sessions: The proportion of those who were able to maintain the routine was very high, at around 83 percent of the participants.

Possible Path to Regular Exercise

"The time efficiency of exercise snacks can help overcome common barriers to physical activity, such as the perceived lack of time or low motivation," the researchers emphasize. The short sessions could be a way to regular physical activity because they are easier to integrate into daily routines.

As a weakness of the analysis, the team cites the manageable number of studies included and the fact that there were sometimes significant differences in the design and methodology of these studies.

The World Health Organization recommends 300 minutes of moderate physical activity or 75 to 100 minutes of intense exercise per week. According to the study, around one-third of adults and 80 percent of teenagers worldwide fail to meet this goal.

(APA/Red.)

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