Short physical activity reduces death risk: insights from wearable devices

Just minutes of movement can lower death risk

“Exercise snacks,” defined as brief bouts of physical activity lasting less than 10 minutes, can offer meaningful health benefits (1). Physical inactivity is a major contributor to conditions such as obesity and cardiovascular disease. Evidence from large population-based studies involving approximately 25,000 individuals who did not engage in regular exercise indicates that performing about three short episodes (1-2 minutes) of vigorous intermittent lifestyle physical activity (VILPA) per day-such as running to catch a bus or climbing stairs for one to two minutes-was associated with a 38–40% lower risk of death from all causes including cardiovascular disease (CVD). Notably, this reduction was comparable to the benefit observed in individuals who regularly performed structured vigorous physical activity (VPA) such as cycling uphill or running (2).

Current recommendations from national and international health organizations advise adults to engage in 150–300 minutes of moderate-intensity physical activity per week, or 75–150 minutes of vigorous-intensity activity. However, even individuals who meet these guidelines may not achieve optimal health benefits if they spend most of their day in sedentary activities, such as sitting at work or engaging in prolonged screen time during the evening.

1. Nature 649, 1092-1094 (2026).  

2. Nature Med. 28, 2521–2529 (2022).