New research has revealed that even small increases in daily moderate-to-vigorous intensity physical activity can significantly reduce the risk of death. This groundbreaking study, published in The Lancet, examined data from nearly 95,000 middle-aged and older adults in the UK, as well as 40,000 individuals from Norway, Sweden, and the US. The findings suggest that just five additional minutes of exercise per day could lower the risk of death by 10% among the general population.
In the UK arm of the study, which used data from the UK Biobank, it was also found that reducing sedentary time by 30 minutes a day could lead to a 4.5% reduction in deaths among all participants, excluding those who were already very active. These results highlight the importance of incorporating even minimal movement into daily routines, showing that small changes can have significant health benefits.
Tara Riley, a pilates, barre, and strength trainer, has shared five short-burst exercises that can be easily integrated into even the busiest schedules. These exercises are designed to help people stay active and improve their overall fitness without requiring large amounts of time or equipment.
1. Squats
Squats are an excellent way to reactivate the glutes and engage the legs, especially after long periods of sitting. According to Riley, “For a standard squat, just put your legs about hip-width apart and send your bottom backwards and shift your weight into your heels.”
She also suggests doing squats while hovering over a chair to get a better sense of body positioning. To increase difficulty, you can add little pulses to really activate the legs and make the glutes feel warm by the end of the exercise.
2. Planks
Planks are a great way to build strength and stability, engaging the shoulders, hips, and core. However, holding planks for extended periods can be challenging for beginners. Riley recommends starting with knee taps on hands and knees, gradually working up to holding the position for 20 seconds.
If wrist discomfort is an issue, she suggests using elbows instead. This variation allows for a more comfortable and effective plank routine.
3. Hip Mobility Exercises
Hip mobility is essential for maintaining joint health, especially for those who spend a lot of time sitting. Riley explains that “this joint wants to move side to side and in a circle to keep it healthy and happy.”
Exercises like hip and leg circles can be done anywhere and at any time. She advises standing with one hand on a surface, lifting one leg forward and back for 15–20 repetitions, then moving it out to the side. Finally, performing a full hip or leg circle helps strengthen and mobilise the hip joint.
4. Tabletop Toe Taps
For those who sit at a desk all day, tabletop toe taps are an effective core exercise that helps maintain good posture. Riley explains, “Lie on your back and take your legs into a tabletop position, so your knees are bent.”
Ensure the knees are above the hips and shins are parallel to the floor. Tap one toe down at a time, bringing them back to the tabletop position. Focus on breathing and keeping the back still to engage the core effectively. For an added challenge, curl forwards while tapping the toes.
5. Shoulder Glides
Shoulder mobility is crucial for back health and overall comfort. Riley recommends shoulder glides, which involve standing upright against a wall with the back of the head and shoulder blades touching the wall. Reach both arms overhead, keeping the backs of the hands against the wall, then draw the elbows down towards the waist and back up again. Maintain contact with the wall throughout the movement to ensure proper form.
These simple yet effective exercises demonstrate how small, consistent movements can contribute to better health and well-being. Whether you’re looking to improve flexibility, strength, or posture, incorporating these short bursts of activity into your daily routine can make a significant difference.
