How 5 to 10 minute ‘exercise snacking’ sessions can get you fit and lower disease risk

Short bursts of exercise, from stair climbing to stretching, can significantly cut disease risks, including dementia, a new study says

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Experts say that “exercise snacking” – five to 10 minute bursts of movement – can boost your overall health. Photo: Shutterstock

Published: 5:15pm, 3 Apr 2026

January usually triggers a renewed sense of enthusiasm for getting fit, but as the months roll on and spring comes into fruition, life’s busyness often gets in the way.

However, new research suggests we do not need to commit to a strict gym schedule: short bursts of vigorous exercise – such as taking the stairs or running for the bus – can also help us keep fit and healthy.

The study, by researchers in China, included 96,408 people taking part in the UK Biobank study. It compared the data with the likelihood of dying or developing eight health conditions over seven years: heart disease, irregular heartbeat, type 2 diabetes, liver disease, long-term lung conditions, chronic kidney disease, dementia, and immune-mediated inflammatory diseases, which include arthritis and psoriasis.

They found that people who did more vigorous exercise had a lower risk of all diseases, and that their risk of dementia was 63 per cent lower when compared to people who did no vigorous activity.

Even just stretching counts as “exercise snacking”, which can help reduce stiffness and increase blood flow in the body. Photo: Shutterstock

The researchers suggested that the benefits remained even if the time spent exercising intensely was modest.

This notion of short bursts of exercise is often referred to as “exercise snacking”. We spoke to fitness experts to find out what this involves and how we can translate it into our everyday lives.

How 5 to 10 minute ‘exercise snacking’ sessions can get you fit and lower disease risk

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}Short bursts of exercise, from stair climbing to stretching, can significantly cut disease risks, including dementia, a new study says

Short bursts of exercise, from stair climbing to stretching, can significantly cut disease risks, including dementia, a new study says