Minute by minute

Having a few mini exercise sessions throughout the day can add up to sizable gains

Short on time for exercise? If you struggle to fit in the 150 minutes of moderate to vigorous physical activity per week recommended by Health Canada, consider mini workouts. Studies have shown that mini workouts—short and intense exercise bursts lasting 10 to 12 minutes and spread throughout the day—can be as beneficial and effective as a single lengthier one.

Mini workouts, big benefits

According to findings published in Circulation in 2020, 12-minute bursts of exercise significantly altered 80% of the participants’ circulating metabolites. Metabolites are indicators of cardio-metabolic, cardiovascular and long-term health. Several mini workouts during the week can be just as effective at boosting cardio-metabolic health as continuously exercising for 30 to 40 minutes.

The Journal of Physiology published a review in 2021 finding that short bursts of activity may be as effective as continuous exercise at improving cardio-respiratory fitness, blood pressure and cardiac function.

Similarly, researchers from the University of Tsukuba in Japan found that moderate to intense running for 10 minutes helped improve mood and brain function.

Exercising, especially outdoors, has tremendous mental health benefits. According to P.K. Doyle-Baker, who holds a doctorate in public health and is a sports physiologist in Calgary, walking helps improve your mood, reduce stress and increase your heart rate. Per the Anxiety and Depression Association of America, 10 minutes of walking can relieve anxiety and depression as much as 45 minutes of exercise.

Doyle-Baker says that taking three 10-minute walks during the day (morning, noon and late afternoon) will lower blood pressure more than taking one 30-minute walk.

Mini = more manageable

Doyle-Baker says short exercise sessions may be easier to fit into your daily schedule and result in higher adherence and improved health.

Additionally, mini workouts seem less daunting than a 45- to 60-minute exercise session that can be physically and mentally exhausting.

Mini workouts can also benefit beginners who may not have the endurance for longer exercise sessions, says Baltimore-based Dr. Jasmine Toor, a sports medicine physician at Mercy Health.

Maximize your mini

Increase your aerobic intensity quickly by engaging in activities that increase your heart rate and breathing, such as running, jumping rope or walking uphill.

Design a program to balance different muscle groups, such as shoulders, chest, arms, back, legs and calves. Target a particular muscle group two to three times a week, says Toor, a Costco member.

A personal trainer can help make your mini workouts more effective by assessing and tailoring movements just for you, says Toronto-based Michelle Falzone, a registered kinesiologist and movement and performance specialist.

Schedule mini workouts during the week based on your goals, lifestyle and needs. Regardless of how often you exercise, strive to be consistent, build on your progress and achieve results. If your sessions are highintensity aerobic workouts or strength training, take a rest day between your workouts to support recovery and performance. Include cardio exercise, resistance and flexibility training in your mini workouts.

Mixing up workouts prevents boredom and targets more muscles for improved strength and mobility, says Doyle-Baker.

Movement will benefit your overall health, whether it is for improving joint range of motion, increasing strength and muscle mass, preventing injury, lowering fat mass, regulating hormones or managing stress. Even a little bit of exercise every day is better than none at all.

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