When we picture getting fit, we usually think of at least 20 minutes of exercise, such as a jog or swim. But even a few minutes of exercise can lengthen our lives and make us feel better too. Three daily exercises lasting just a minute or two each — according to a December 2022 study in Nature Medicine by Emmanuel Stamatakis, Ph.D., et al. — gave non-exercisers in the study a 38-40% lower risk of death from cancer and 48-49% lower risk of death from cardiovascular disease than those who didn’t do any.
Examples of such quick exercises include a fast walk on the way to work and taking the stairs. Picture a version of your cat’s or dog’s zoomies, and you have it. If you are part of the quarter of the adult population the World Health Organization says is not exercising enough, you can live longer by adding these quick, small exercises to each day.
Get started by habit stacking, adding new routines to those you already have. Your daily face washing, TV watching, meal prep and work activities are opportunities for more exercise. As with any daily change, the American College of Lifestyle Medicine recommends paying attention to your habits for 30 days to find chances for small additions.
Even at home there’s so much you can do. Consider TV time. If you’re watching a football or basketball game, use timeouts as chances to march in place. Run around the couch with your dog during reality TV commercials. Start following the 20-8-2 rule: after sitting for twenty minutes, stand for eight and exercise for two.
You can also begin other simple changes. Add quick dance moves after you floss. Try some squats or jumping jacks after you finish preparing a meal or between steps of it. If you’re looking for other suggestions, the American Heart Association has good options.
Think about ways you can help your friends and family members exercise more as well. Beginning a weekly jog or hike together could improve your loved ones’ health as well as your own, and sometimes having another person or two to keep you on track helps make your new routines stick.
Of course, some of these new habits may make you feel foolish. Dancing as you walk across the room or doing stretches as you brush your teeth will feel goofy, and it’s unlikely you will avoid teasing from your partner or children at first. But if you giggle at yourself as you exercise, you are just increasing the good effects: laughing stimulates your muscles and heart according to the Mayo Clinic.
Before you get started with any new exercise routines, remember that going from zero to 60 is a bad idea. If your muscles are sore for five days straight, you won’t want to keep exercising. Instead, increase your exercise gradually. According to the Mayo Clinic, just a 10% weekly increase in activity is a good idea if you’re not already exercising. Talk to your doctor or find one at Eskenazi Health Connections (317-880-7666) if you want advice on how quickly to increase your exercise. Eventually, you can try to hit the weekly exercise levels recommended by the government’s Physical Activity Guidelines for Americans: 150 minutes of moderate or 75 minutes of intense aerobic exercise.
Be sure to take advantage of opportunities to help you get moving. For example, check out the Eskenazi Health Healthy Me program. It offers low-impact classes and walking groups for patients who prefer company during exercise. Some of the other services the program provides include physical activity assessments and support groups. You can call 317-880-0000 to find out more or schedule with a Healthy Me coach.
Even if you are just adding small bursts of exercise to your day, you are improving your health and lengthening your life. Every little move counts.
Nydia Nunez-Estrada, M.D., family medicine specialist with Eskenazi Health Center Grande