The Bite-Sized Fitness Trend That May Improve Heart and Lung Function
You’ve probably heard that exercise boosts heart health. What you may not know is that even small bursts of fitness can make a significant impact on your cardiovascular health. If you don’t have a solid stretch in your day to devote to fitness—or you’re just not sure where to start—a recent study suggests that mini workouts can really add up when it comes to improved heart and lung function.
Exercise Snacking: The Five Minutes or Less Approach
Whether you have a busy schedule, lead a more sedentary lifestyle, or a combination of the two, time and stamina can be barriers to staying active. But a recent study shows that you don’t need lengthy cardio sessions to reap the benefits.
A review study published in the British Journal of Sports Medicine analyzed 11 clinical trials with over 400 inactive adults aged ~18 to ~74. The researchers determined that small bouts of exercise, referred to as “exercise snacks,” can add up to big gains in cardiorespiratory health (aka aerobic fitness). But unlike excess snacking that leads to weight gain, this form of snacking nourishes your heart.
According to the meta-analysis, these mini workouts, defined as five or fewer minutes each session and consisting of either stair climbing, strength exercises, or tai chi, were surprisingly effective at boosting cardiorespiratory fitness in physically inactive and/or older adults.
The catch? According to the study, you need a minimum of two snacks per day, with moderate to vigorous exertion, three to seven days a week. The improvement in participants who committed to this daily minimum was significant, and even comparable to more traditional moderate‑intensity walks or long High-Intensity Interval Training (HIIT) sessions.
The Fitness That Sticks?
Perhaps equally promising was the high engagement rate. Across the 11 studies, exercise snacking had an 83% adherence rate, meaning more than 8 in 10 people stuck with the programs, even when done unsupervised. In other words, exercise snacking may just be the fitness that actually sticks.
Anthony McClafferty, MD, Traverse Heart & Vascular
“Short ‘mini’ workouts may be just what we need as our lives become increasingly busy,” says Tony McClafferty, MD, a cardiologist with Munson’s Traverse Heart and Vascular. “Small aerobic workouts, if performed correctly and frequently, can have a major impact on cardiovascular health.”
If you like the idea of exercise snacks, talk to your primary care provider—or your cardiologist if you’re under specialist care—about your optimal heart-rate zone for achieving moderate-to-vigorous exertion safely. While the studies focused mostly on stair climbing, other forms of at-home or outdoor activities may feel more accessible, enjoyable, and safer for your body.
“When starting from a relatively sedentary lifestyle, take it slow and listen to your body as you gradually adapt to new activity levels,” recommends Dr. McClafferty. “Brief walks, preferably outside if possible, are often the best place to start. If you are concerned regarding how any of your medical conditions may respond to exercise, reach out to your doctor for further individualized guidance.”
