The Mini-Movement Revolution Beats Traditional Workouts

By Dr. Scott Olson, ND Posted January 22, 2025

I get it… not everyone loves exercise. But you don’t have to become a gym rat to get major health benefits.

New research reveals that those quick trips to take the garbage out or go to the bathroom might be even MORE valuable than your scheduled exercise time.

In fact, these mini-movement breaks could be the key to boosting your metabolism.

And the best part? This approach works even if you’re not a fan of traditional exercise…

Scientists have discovered something surprising about how our bodies burn energy.

Starting to move is actually more metabolically demanding than continuing to move.

In other words, your first few steps after sitting are pure gold for your metabolism.

The small but impressive study, published in the journal Proceedings B, tracked 20 participants doing various activities, from quick 10-second movement bursts to longer 4-minute exercise sessions.

The researchers measured oxygen consumption, a key indicator of metabolic activity.

They found that short movement “sprints” used MORE oxygen than more extended periods of activity. Why? Because your body has to work harder to shift from sitting to moving than to keep moving once you’ve started.

Think of it like pushing a car. That initial push requires the most effort, but it takes less energy to keep the vehicle moving once it’s rolling.

This is fantastic news for anyone who dreads exercise, works at a desk, struggles to find time to work out, or has mobility issues.

Here’s how to put this research to work for you…

Set a “Movement Timer” to stand up every 30 minutes and do a quick activity.

You could…

• Take a quick walk to the kitchen
• Go out to get the mail
• Use the bathroom on a different floor
• Walk to a colleague’s desk instead of sending an email

Then establish “Movement Triggers” as well.

You could make it a habit to…

• Pace during phone calls
• Stand up and do some knee bends at every commercial break
• Take a lap around your home whenever you get a text
• Use a smaller water bottle so you need to walk to get more refills

The key is frequency, not duration. Instead of one 30-minute walk daily, aim for 15 to 20 mini-walks throughout your day. And then, go ahead and plan a longer exercise session during the week.

Remember, sitting for long periods can slow your metabolism, raise your blood pressure, impact blood sugar control, and reduce your circulation.

But by breaking up those sitting sessions with short bursts of movement, you can keep your metabolic engine revving all day.

Need some more inspiration? Start small:

• Stand up and stretch
• Walk in place for 30 seconds
• Do a quick lap around your desk
• Take the long way to the printer

Every movement counts… and now we know that those first few steps count even MORE.

P.S. Try this “Sit LESS, Move MORE” hack for healthy aging.

Source:
Luciano F., Ruggiero L., Minetti A. E. and Pavei G., Move less, spend more: the metabolic demands of short walking bouts, Proc. R. Soc. B., 29120241220

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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