8 simple ways to stay active when you’re short on time

No time to get to the gym? Health writer Nicky Pellegrino looks at the latest science which shows that even small amounts of activity have a worthwhile pay-off.

Bite-sized bursts of exercise

10 to 30 seconds of movement is enough to make a positive difference. Even if your job involves lots of sitting, having so-called ‘exercise snacks’, such as a brief stroll, climbing a flight of stairs or doing a few jumping jacks, will offer benefits, say researchers from the University of Milan. They found that, when doing 10 to 30-second bouts of exercise, people consume significantly more oxygen and expend energy faster than when exercising continuously.

Improve metabolic health

1 minute of intense exercise results in better metabolic health, but timing is the key here. A short burst of incline walking or resistance-based exercise 30 minutes before eating breakfast, lunch and dinner is enough to improve blood sugar levels according to research from the University of Otago.

Lower stress levels

2 minutes of heart-pumping exercise every couple of hours is recommended by Stanford University’s Marily Oppezzo to help lower stress levels. She suggests a high knee march or jog in place while also moving your arms, or 30 seconds of jumping jacks and 30 seconds of push ups. Ideally, you will elevate your heart rate to the point where it becomes difficult to speak. Afterwards your body will kick into “calm mode”.

Reduce the risk of heart attack

4 minutes of daily physical activity can almost halve the risk of major cardiovascular events such as heart attacks in middle-aged women. Sessions of vigorous intermittent lifestyle physical activity (VILPA) may be as simple as carrying heavy shopping or playing tag with a child or pet. And just 4 minutes of VILPA, completed in short bursts lasting up to 1 minute, benefits heart health, explain researchers from the University of Sydney. The protective effect of tiny bursts of VILPA was lower for men, however.

Lower blood pressure

5 minutes of uphill walking or stair-climbing a day may be enough to lower blood pressure, according to research led by the University of Sydney. Briefly raising the heart rate with everyday activities such as running for a bus or biking to the dairy has measurable health benefits. And researchers estimated that replacing sedentary behaviour with just 20 to 27 minutes of exercise a day, anything from walking briskly uphill to cycling, could reduce the risk of cardiovascular disease by up to 28%.

Increase longevity

1 hour of walking could add 3 hours to your life if you’re over 40, say Australian researchers. They tracked data from the US and reported that the greatest gain in life for every hour walked was seen among the least physically active, and that if everyone over 40 managed 160 minutes of normal-paced walking per day, then they could expect to live an extra 5 years on average.

Alleviate postpartum depression

8 minutes of exercise per week in the months after having a baby makes it less likely that new mums will suffer postpartum depression according to research. Moderate intensity exercise, such as brisk walking, water aerobics, stationary cycling or resistance training with bands, weights or body weight, is needed to achieve the effects. Researchers from Canada’s University of Alberta suggest starting within the first 3 months after giving birth. Naturally, new mothers need to follow their doctor's advice after a caesarean section, and in all cases balance what can be done around the many demands of new motherhood.

Disease deterrent

Weekend warriors are doing enough to set themselves up for better late-life health. Studies of people who only manage to exercise once or twice a week have shown they have a lower risk of developing more than 200 diseases, compared to inactive people. And researchers at the Latin American Brain Health Institute estimate that 13% of mild dementia cases would be eliminated if all middle-aged adults played sport or exercised once or twice a week. It may be that you need to exercise for longer on those fewer sessions per week if you want to meet recommended activity levels.

Need some exercise inspiration?

We’ve compiled a list of 20 fun ways to exercise without exercising, showcasing simple ways you can stay active, from cleaning your home to dancing to taking the stairs.

For more information and advice on how to improve your physical and mental health, register for the Āki Wellbeing Hub. All MAS Members and their families receive free access.