The Science of Short Bursts: why long hours at gym might not be as necessary as we think

We all know exercise is important for our general health and mental wellbeing, but if you haven’t done it for a while it can sometimes feel overwhelming to even know where to start. But we have good news on this front; the latest science is saying that starting small with short bursts can have more significant health gains than we previously thought  – and that we might not need to put in long hours at the gym to reap the benefits of movement.

If we believe the movies and TV we watch, it would be safe to assume the only way to peak health and a strong body is through running long distances every day or putting in arduous hours of slog at the gym, But recent studies from many different institutions, including Sydney University and Harvard Medical School, show that short bursts of exercise can improve heart health, boost energy levels, and even extend life expectancy  – even just one minute of vigorous activity, like running up the stairs or power walking to your car. A study published in Nature Medicine by Sydney University researchers found that these mini spurts of activity, whether it’s a brisk walk or a quick dash during your daily routine, can slash the risk of early death by up to 49% if done several times a day. That means taking every opportunity to move counts, even if it’s not a full-blown workout.

Evidence also shows that quick, high-intensity movements can stimulate fat loss and build muscle, even in as little as 5 to 10 minutes of effort. Harvard’s research concludes that squeezing in short, intense workouts can be particularly effective for busy people who don’t have time for longer sessions. And the beauty of these findings is that you don’t need an elaborate plan or a gym membership to benefit – a quick walk between meetings, a few lunges during TV commercials, or even housework can all contribute to your fitness.

Dr Marie Murphy, Professor of Exercise and Health at Ulster University has done extensive research into this concept of ‘exercise snacking’ and her findings have shown that when we break up exercise into smaller chunks, it increases the number of times we’re stimulating our metabolism; and that when we stop, our metabolism keeps going a little bit quicker while we recover. Over the course of the day or week, this might lead to us expending more energy than we would have in one long session.

In short, incorporating rapid intense movements into your daily routine can yield significant health benefits, helping to keep your heart strong, your metabolism revved, and your overall fitness in check. So, seize the moment—every little burst of activity really does add up!