Name: This 1-Minute "Snack" Could Add Years to Your Life (Proven By Science)
Uploaded: 2026-02-07T21:01:30.000Z
Duration: 4 min 29 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

But what if you don't have a lot of time and you still want to get some improvements to the brain, to the heart, cancer risk?

There's something called exercise snacks.

Adverbs of degree

These are really short bursts of vigorous intensity exercise.

Again, you're going to that 80% or more max heart rate range and it could be one to three minutes long.

These are any type of exercise you like to do.

You could do body weight squats, burpees, high knees, jumping jacks.

There's lots of different ways to do exercise snacks.

But there's now a lot of evidence out there that they're highly, highly beneficial.

In fact, there have been about three very large studies.

They're called vigorous intermittent lifestyle [physical] activity studies, vilpa, VILPA.

These studies have been done in people that have been wearing accelerometers so researchers can measure their heart rate

and they can measure, you know, distance that people are moving.

And what has been found is that people that are wearing these accelerometers,

if they get their heart rate up one to two minutes three times a day,

they have a 40% lower cancer-related mortality, a 40% lower all-cause mortality,

and a 50% lower cardiovascular-related mortality than people are not doing these types of short bursts of exercise throughout the day.

And this is even in people that identify themselves as non-exercisers.

In other words, people that are like, "No, I don't go to the gym, I don't take time to like out of my day to like actually try to exercise."

Yet they were doing these types of like exercise snacks.

In many cases it was, it's not the structured type of snack I told you about where you kind of like get up and do some, you know, air squats.

It's more like taking advantage of everyday situations.

Like I'm not going to use the elevator ever, I'm going to sprint up the stairs.

Not just walk, I'm going to go fast, right?

Or I'm going to vigorously or briskly walk to the office or whatever.

So they're taking advantage of everyday situations to get their heart rate up and it really does pay off.

So there's a lot of ways that you can actually implement exercise snacks throughout your day.

There was this recent study that came out showing that doing about 30 body weight squats every 45 minutes for like a seven and a half-hour workweek

was better at improving glucose metabolism than a 30-minute walk.

And we're actually all gonna get up right now and we're gonna do just one minute of bodyweight squats.

Don't just, like, go through the motions, but, like, try to, like, go fast.

Really, like, try to get your heart rate up.

Now, I'm not going as fast because I want to, like, be able to talk,

If you don't feel great right now, there's something wrong with you.

No, but, like, seriously, when you're staying -

I don't care if you're in your office with a patient.

You can take one minute if you're at your desk.

Try to find a way to implement exercise snacks.

Subtitles ListPlay Video

This 1-Minute "Snack" Could Add Years to Your Life (Proven By Science)

metabolism

physical

effort

evidence