DOING quick bursts of exercise can be just as effective as gruelling workouts, researchers say – finding that short bouts consume more oxygen than longer ones.
Getting your heart rate up for 10 to 30 seconds uses up more oxygen than doing the same exercise continuously, University of Milan Scientists found.
They suggested that doing short bursts of exercise in the form of a short stroll or taking the stairs may in fact help burn more energy.
Getting a big payoff from minimal effort has been gaining traction when it comes to working out.
Methods like “exercise snacking” – brief spurts of exertion spread throughout the day – have become increasingly popular, especially when it comes to undoing the damage of sitting at a desk all day.
A 2024 study published to the journal Sports Medicine and Health Science found that doing quick workouts lasting a minute or less throughout the day can boost cardiovascular fitness and muscular function.
Another from the Journal of Physiology found that workouts less than 15 minutes long could improve blood sugar control as well as heart and lung function.
Meanwhile, a separate study published in Nature Medicine journal, linked small amounts of vigorous physical activity interspersed throughout the day to a longer life.
The new study conducted by researchers at the University of Milan adds to the body of research supporting short exercise bursts.
Its authors asked 10 young and healthy participants to walk on a stair climber for bouts lasting 10, 30, 60, 90 and 240 seconds – amounting to four minutes.
Each bout was repeated twice in a random order.
The participants had their oxygen uptake measured for three minutes before each bout while they were sat down, and for seven minutes after each exercise burst.
Oxygen uptake – how much oxygen your body uses while exercising – is a tool commonly used to understand people’s fitness levels.
Researchers repeated the experiment with another 10 people, this time asking them to walk on a treadmill for for bouts lasting 10 to 240 seconds
They found that walking or climbing stairs in short 10- to 30-second bouts made people consume 20 to 60 per cent more oxygen, compared to doing it continuously for the same distance.
“Our findings indicate that shorter bouts have a substantially higher oxygen cost compared to longer ones,” they wrote.
The study authors said their findings showed that short bursts of exercise could be effective – especially if we’re inactive for much of the day.
Their experiments used the example of walking on a treadmill or stair-master, but you can replicate this outside of gym too.
“Breaking up sedentary time with brief strolls or taking the stairs can greatly increase energy expended daily and improve health”, the authors said.
Don't have the time to slog to the gym? No matter!
You can get plenty of bang for your buck by doing small snack-like workouts throughout the day.
“Exercise snacking refers to short bursts of exercise throughout the day,” Joanna Dase, Global Fitness Coach at Curves, told Sun Health.
“Think of it like grabbing a healthy snack for your body instead of sitting for extended periods.
“These mini workouts typically last anywhere between five and 10 minutes and can be done multiple times in a day.”
What are the benefits of exercise snacking?
Joanna said: “Consistently engaging in small amounts of physical activity throughout the day can accumulate and result in long-lasting benefits.
“By breaking up the time spent sedentary, it helps combat the negative effects associated with prolonged sitting, including an increased risk of cardiovascular disease, diabetes, stroke, high blood pressure, depression and high cholesterol.
“As well as this, studies have shown that frequent movement helps boost energy levels and reduce fatigue.
“Exercise snacking is great for healthy habit building, as it encourages calorie building for weight management in a natural and sustainable way that takes off the pressure from long, tiresome exercise routines.
“It is a particularly effective approach if you’re a person who struggles to find time for longer workouts, and want to make exercise more achievable.”
Authors noted that exercise programmes based on short
walking bouts are often used to help treat people with obesity or who have reduced mobility after a stroke.
But it’s also useful for working exercise into your routine if you’re busy and don’t have time to hit the gym.
Sarah Campus, a personal trainer and founder of LDN Mums Fitness, previously told Sun Health: “One of the best things about exercise snacking is that it does not have to be particularly structured.”
She recommended four exercise snacks you can do at home – from squats, to lunges and even a little dance.
OUR much-loved astrologer Meg sadly died last year but her column will be kept alive by her friend and protégée Maggie Innes.
Read on to see what’s written in the stars for you today.
ARIES
March 21 to April 20
Do take a source of cash advice seriously today – there can be a “U” message in there that’s relevant to Aries and may give you the tools to construct a new future.
Your makeover zone is growing more visible, and forgotten faces can play a part, perhaps linked to a TV show – or a recently published book.
Get all the latest Aries horoscope news including your weekly and monthly predictions
TAURUS
April 21 to May 21
You have so many moon-led depths to your chart of the day. So you may surprise everyone around you by how you respond to pressure.
And no one will take any aspect of you for granted again.
Pluto shakes up your travel zone and you can head off in any direction that feels right to you. Luck opens a pink door.
Get all the latest Taurus horoscope news including your weekly and monthly predictions
GEMINI
May 22 to June 21
Gentle Neptune brings a sensitive set of feelings into play – and some unexpected people can catch you unawares by how much they care.
Do accept any offers of time, or support.
A travel promise may have been stalling, but it can accelerate once it gets the green light. So do get all the paperwork in place.
CANCER
June 22 to July 22
Yes, you should listen to career advice from significant people, but you don’t need to follow it.
Because you are the only person who really knows where your professional destiny should go next.
Calmly repeating a request, as often as it takes, can be the key to fixing a communication glitch, in love or at work.
Get all the latest Cancer horoscope news including your weekly and monthly predictions
LEO
July 23 to August 23
Dreams and desires make a mesmerising Leo mix – with room for fresh faces.
You could face a choice between two totally different fantasy futures.
At home, it may feel selfish (at first) to stand up for yourself. But by tonight you will recognise the rewards.
A golden ticket can link to a contest for couples.
Get all the latest Leo horoscope news including your weekly and monthly predictions
VIRGO
August 24 to September 22
In passion terms, you’re slow to warm up but totally devoted when you do.
Today, a partner will feel the full benefit of this.
If you’re single, your soulmate can be someone you first met at a friend’s celebration.
The more specific you can make creative chats, the better – especially into the evening.
Get all the latest Virgo horoscope news including your weekly and monthly predictions
LIBRA
September 23 to October 23
Decisions may be delayed by the moon, but what matters is how you react.
Mars wakes up your gung-ho self, but don’t cut off any channels too soon.
Stick with a process and trust it to speed up again.
Later, romance is a heady mix of loyalty and passion – so you can leave recent near-misses firmly in the past.
Get all the latest Libra horoscope news including your weekly and monthly predictions
The traditional dates used by Mystic Meg for each sign are below.
SCORPIO
October 24 to November 22
Fitness is part of your personal strategy, as you take stock of where you would like to be.
However far away this feels, your chart shows you are on your way – as Pluto gives you the positive self-talk to overcome barriers.
As for relationships, love blends carefree fun with steady commitment, putting a wish into words.
Get all the latest Scorpio horoscope news including your weekly and monthly predictions
SAGITTARIUS
November 23 to December 21
Genuine friends will give without expecting anything in return – but this works both ways.
If you know you’ve been leaning too hard on one person, or group, try to work out a new balance.
Later, a hidden crush rushes to the surface, immersing you in heart-racing passion.
Check past timetables to look for lost items.
Get all the latest Sagittarius horoscope news including your weekly and monthly predictions
CAPRICORN
December 22 to January 20
Your home sector boasts some zodiac twists – what seems like a simple choice could still get complicated.
Pluto is keeping you on your toes, but you can come through this stronger.
Tonight, deep romance is afoot, the scent of spices can be your location clue.
Luck takes you back to a “B” July event.
Get all the latest Capricorn horoscope news including your weekly and monthly predictions
AQUARIUS
January 21 to February 18
Venus and Saturn make a strong love bond, but this can turn towards predictability.
When you meet at times and in places that are non-routine, and let secret, sensual sides of yourself show, a partner will welcome this.
If you’re single, look beyond your usual type to someone who loves to read.
Get all the latest Aquarius horoscope news including your weekly and monthly predictions
PISCES
February 19 to March 20
New levels of love in your chart can be based on simple pleasures.
This means couples who may have sensed some distance forming, can be close again.
While if you’re seeking someone new, a name next to yours on a letter or in an email chain can fit the bill.
Luck links to an Aries with a brand new image.
Get all the latest Pisces horoscope news including your weekly and monthly predictions
