Big results from small moves

​Hello!
One of the biggest barriers I hear when it comes to exercise is time. Between work, family, and all of life’s responsibilities, finding an uninterrupted 30–60 minutes to work out can feel impossible.​
Here’s the good news: research is showing that short bouts of activity spread across your day really do add up—and they matter for your health.​​
I was recently featured in both the Calgary Herald and the Edmonton Journal, where we explored how small, manageable changes can make a big difference for our health. This week, I want to share more about the evidence behind this idea.

Every minute counts
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The Canadian Physical Activity Guidelines tell us that adults should aim for at least 150 minutes of moderate-to-vigorous physical activity each week, in bouts of 10 minutes or more. But newer research suggests that even shorter bouts—just a few minutes here and there—can provide real benefits.
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That means taking the stairs, a brisk walk to the corner store, or even a quick stretch break between Zoom calls all make a difference.
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What the research says
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Studies show that breaking up movement into small chunks can:

• ︎ Improve blood pressure, cholesterol, and blood sugar levels
• ︎ Support healthy body composition
• ︎ Reduce inflammation and cardiovascular risk

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And here’s the really exciting part: just three to four one-minute bursts of vigorous activity each day—things like climbing stairs quickly, walking uphill, or carrying groceries—have been linked with up to a 40% lower risk of dying from any cause. That’s a huge impact for something so simple!
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Why it works for busy people
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Short bursts of movement are easier to fit in, easier to stick with, and don’t require any extra equipment or planning. They take the pressure off “finding time” and turn everyday moments into opportunities to move.
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Try this today
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Instead of worrying about finding the perfect workout block, sprinkle little bits of activity throughout your day:
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• Take the stairs instead of the elevator
• Do 10 squats while waiting for your coffee to brew
• Park a little farther away
• Suggest a walking meeting​

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Each small choice stacks up over time. And the science is clear: these “movement snacks” don’t just make you feel better right away—they can shape your long-term health in powerful ways.
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If you’d like to read more, here are two posts that might resonate:
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​From Nothing to Something​
— my post about exercise snacks + pain, & how small moves helped me
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My feature in the Calgary Herald / Edmonton Journal​
— where I was asked about simple ways people can move more​​


Stay well and happy moving,
Lisa
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PS: If you’re ready to put this into practice in a structured way, I’d love to invite you to join me for Movement Rx. It’s a guided program where we explore how to move smarter—not harder—so you can feel stronger, reduce pain, and build momentum in your daily life. It all starts October 7 with our first month’s focus on your hip mobility.