Most of us have good intentions when it comes to exercise and physical activity. Even though only ¼ of US adults meet the recommended amount of weekly exercise, we know (or should know) how important it is to keep moving and be physically active as we get older. But inevitably, for many, actions don’t always live up to aspirations. So the question is, how to promote our health as we age while accepting the reality that we’re not always as active as we’d like to be? Fortunately, new scientific research reports that even a little bit of movement and exercise goes a long way toward sustaining health in our later years! Turns out, just a few minutes a day can make a big difference.

First comes a study from the University of Toronto published in the Journal of Applied Physiology. The research reports that short bursts of exercise throughout the day (think of them as “activity snacks”) can help you better utilize the amino acids in your food, thereby improving your muscle health. Interjecting these short bursts of activity throughout your day helps break up sedentary behavior, which can cause muscle loss. Specifically in this study, participants took brief walks or brief sessions of body squats as their “activity snacks” and, as a result, their bodies better utilized the amino acids resulting from their dietary protein, which then enhanced overall muscle mass and quality. To find out more, take a walk around the block and click here.

In another study focusing on just 2 minutes of movement, researchers out of Australia determined that just 2 minutes of intense physical activity (think HIIT or whatever gets your heart rate up, such as a fast walk or an intense lap in the pool), done perhaps 4 times over the course of a day, led to a 27% lower risk of death compared to those who did not undertake these activity bursts. Even a smaller number of “activity bursts” during the day still showed positive results in reducing the risk of mortality. As the researchers reported, “We found as little as 15 minutes of vigorous physical activity/week can lower all-cause mortality and cancer risk by 15% and 20 minutes a week can lower heart disease risk by 40%, with additional health benefits up to approximately 50-60 minutes per week.”  So whether it’s a walk on the track or a sprint on the street, doing these short intense bursts of movement can really add to the longevity of your life. To find out more, take out your stopwatch and read here.

If you’ve got 8 minutes to spare, you may want to consider “The Joy” workout described in The New York Times by health psychologist Kelly McGonigal. Looking at exercise as an antidote to the harmful stress and anxiety we all experience, McGonigal describes several physical movements, universally accepted as inspired by and inspiring joy, that can make you feel better in just 8 minutes. While some may be skeptical of the benefits of this routine, the reality is if it gets you moving for 8 minutes, you’ve lost very little and possibly gained a better outlook for your day.

Finally, if you have a full 20 minutes of time to spare, take a look at this seated core workout. Maintaining your core fitness is essential for keeping your body more comfortable, stable, and strong. And the good news with this workout? No standing is required! So take a seat and find out more about this core routine here.