Boost heart and lung health with just 2 quick exercise bursts a day, experts say

Finding time to work out can feel impossible for many people, especially with packed schedules and long days. But new research suggests that you may not need hours at the gym to improve your health. Scientists say even two short bursts of exercise a day, known as “exercise snacks”, could meaningfully boost heart and lung fitness.

Why are short bursts of exercise so effective?

Getting enough exercise is a challenge for many adults, particularly as life gets busier. Yet staying active remains one of the best ways to protect your heart, lungs, and overall well-being. According to a new review published in the British Journal of Sports Medicine, short bouts of physical activity, called “exercise snacks”, may hold the key to improving fitness without the time burden of traditional workouts, as per a report by MNT.

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Regular exercise has long been linked to lower risks of heart disease, diabetes, obesity, and even depression. However, the Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate activity or 75 minutes of intense activity weekly, a target that nearly one-third of adults fail to meet. The new research suggests that smaller, more frequent bouts of exercise can still deliver measurable benefits for those struggling to fit workouts into their routines, as per a report by MNT.

Miguel Ángel Rodríguez, a doctoral researcher at the University of Oviedo in Spain, explained why this approach works, “When people are asked why they don’t exercise, the most common answers are lack of time and lack of motivation. Exercise snacks directly address both: They’re short, flexible, and easy to fit into daily routines.”

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What did the study find?

The review analyzed data from 11 studies conducted across Canada, Australia, China, and the United Kingdom. A total of 414 participants, aged between 18 and 75, took part, most of whom were sedentary or physically inactive before the research began.

Participants performed short bursts of exercise between two and ten times a day, for up to five minutes each. Activities ranged from stair climbing and leg-focused strength movements to tai chi, a low-impact martial art known to enhance balance and flexibility.

The studies lasted between four and twelve weeks, with participants exercising on three to seven days a week. Impressively, 83% of participants stuck with the program, far higher than the 63% adherence rate typically seen with high-intensity interval training (HIIT), as per a report by MNT.

Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director at MemorialCare Saddleback Medical Center, explained the findings:

“This review analyzed multiple previous studies and found that brief (less than 5 minutes) periods of moderate-to-intense exercise at least twice a day was associated with improved cardiorespiratory fitness. These findings provide a potential avenue for sedentary people to obtain a health benefit with only short amounts of physical activity,” as per a report by MNT.

What types of exercise work best?

The studies explored a range of movements to suit different fitness levels. Younger participants performed more intense activities such as stair sprints, lunges, and push-ups. Older adults or those with lower fitness levels benefitted from lighter routines like chair stands, resistance exercises, or short sessions of tai chi, as per a report by MNT.

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Rodríguez emphasized that consistency and personalization matter most, “It is important to recognize that exercise should ideally be individualized to maximize its benefits. The response to training can differ substantially between adults and older adults, due to variations in physiological capacity, recovery rate, and baseline fitness.”

He added that, “balancing intensity, safety, and consistency is essential when implementing exercise snacks in everyday life.”

Can short workouts really improve heart and lung fitness?

Yes, the research showed statistically significant improvements in cardiorespiratory fitness, even though participants didn’t meet the full weekly exercise recommendations set by the CDC or World Health Organization (WHO), as per a report by MNT.

Younger adults showed the biggest boosts in heart and lung function, while older adults saw improvements in muscular endurance. Rodríguez noted:

“What’s remarkable is that these gains were achieved with exercise volumes far below current WHO recommendations. This suggests that small, consistent bouts of movement can meaningfully improve fitness, even in people who find it hard to dedicate long periods to exercise.”

The study also observed positive changes in muscle strength, balance, and endurance, though the researchers cautioned that more comparisons with traditional, longer workouts are needed to confirm equivalence.

Is any movement better than none?

Both Rodríguez and Chen agree that consistency, not duration, is the true key to long-term health, as per a report by MNT.

Rodríguez advised, “The main message is that exercise does not need to be long, structured, or complicated to be effective. Short, repeated bouts of activity (i.e., ‘exercise snacks’) can significantly improve fitness with very little time commitment.”

He continued, “any opportunity throughout the day to move, even briefly, can make a meaningful contribution. Incorporating short, vigorous snacks of activity whenever possible remains a highly valuable and accessible strategy for improving overall health and cardiorespiratory fitness,” as per a report by MNT.

Chen added that this flexible style of movement could be ideal for those who struggle to carve out time, “This form of exercise might be an efficient way for busy and/or sedentary individuals to get at least some cardiopulmonary benefit with only brief periods of higher-intensity physical activity.”

How can you add exercise snacks to your day?

For people who are short on time, Rodríguez suggested weaving short activities into daily routines, “For healthy adults, practical examples include fast stair climbing, bodyweight squats, lunges, push-ups, or even burpees, provided that their physical condition allows these higher-intensity movements.”

For older adults, or those new to exercise, gentler options like chair stands, light resistance training, and tai chi can be highly effective. The goal isn’t to exhaust yourself, it’s to move more frequently and consistently throughout the day, as per a report by MNT.

The research makes one thing clear: fitness doesn’t always require long, structured workouts. Even two or three bursts of movement a day, lasting less than five minutes each, can improve heart and lung health, increase strength, and boost endurance.

In Rodríguez’s words, the message is simple, “Any opportunity throughout the day to move, even briefly, can make a meaningful contribution.”

So, whether it’s climbing stairs, doing squats in between calls, or taking brisk walks during lunch, those small moments of movement could make a big difference for your long-term health.

Note:

This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.

FAQs

What are exercise snacks?
They are short, high-intensity bursts of physical activity lasting about five minutes, done multiple times a day.

How do exercise snacks improve health?
Even brief activity boosts heart and lung function, improves endurance, and helps maintain overall fitness, especially in people with busy schedules.