New study says you can boost longevity with just 60 seconds of exercise a day —here's how

The dream is that we could all work out less and get better results, right? Well, a new study suggests that just 60 seconds of “incidental exertion,” meaning activity that you happen upon or is unplanned, could boost longevity and add years to your life.

When I saw the research, I had one initial thought: BS. However, I made a cup of coffee, sat at my desk and did a little digging to see if it was all too good to be true, or if there was some actual truth to it.

Here’s everything you need to know about the study and how you could boost longevity in as little as one minute.

What is the study?

Research published in MedRxiv as recently as 2025 shows that you can stay healthy using vigorous intermittent lifestyle physical activity (VILPA) during everyday life. And, it will contribute toward your weekly recommended target of 150 to 300 minutes of "moderate-vigorous" activity per week.

The idea is to accrue physical activity with exercise snacking in short bouts when you get time during the day. It’s time-efficient, saves you the effort of heading to the gym and helps break up sedentary time spent sitting for prolonged periods.

In terms of mindset, it could also be beneficial for those struggling with motivation or getting back into exercise following an injury, pregnancy or health condition.

Exercise snacking isn’t a new concept, but the research gets pretty specific on what you need to do to benefit from a short burst of vigorous physical activity here and there to help you plan it — without planning it.

The study examined the association between VILPA and mortality risk in a “nationally representative sample” of 3,293 US adults who self-reported that they didn’t participate in “structured exercise” regimes. Participants wore accelerometers on their wrists, and bouts of VILPA activity lasted up to one minute. Effects were studied over years rather than weeks or months.

What are the results?

In total, 290 all-cause mortality events occurred over the follow-up period of several years. Just over five bouts per day was associated with a 44% lower risk of all-cause mortality, with a tapering off at around eight bouts per day. As for how long you’d need to perform vigorous exercise, 1.1 minutes total is suggested as best.

Researchers concluded that these short bursts spread throughout the day could have meaningful health benefits, and you can break these up into 10-second or 20-second stints, if you prefer.

Verdict: What does this mean for you?

According to the researchers, just 60 seconds of exercise that barely registers as a workout could increase your lifespan and boost your health. Not only are you breaking up sedentary time, which is crucial for lowering your risk of developing chronic health conditions as you age, but you’re also accruing movement during the day while still raising your heart rate and increasing circulation.

On top of that, vigorous movement works your muscles, bones and joints and strengthens them. Overall, this could help prevent muscle atrophy and bone mass loss while keeping you safe from injury. Strengthening your cardiovascular system can help manage conditions such as high cholesterol or diabetes.

If you’re unsure what types of activities to consider, you could try brisk walking the next time you approach a hill, run around with your dog, walk home with your groceries, or briskly take the stairs rather than the elevator.

For the walkers, I recommend fart walking after a meal or the Japanese Walking Method to add intervals into your walks. Bikers might consider a faster pedal or sprint, and gardeners could add some digging or loading heavy wheelbarrow walks.

All you need to do is add a bit of intensity to the existing chores you already complete. No need to overthink it; need to grab something from the car? Why not run to do it? The next time you see a staircase, why not perform some jumps or push-ups on it? Even stopping during your walk and performing 10-20 squats or push-ups could count.

And as with everything in life, the best results come from consistency, so be sure to complete 60-second bursts during the day, daily. If you can add more activity, like gentle jogging, resistance training, yoga, or Pilates, all are great at making you fitter, stronger and more mobile as you age.

Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.

More from Tom's Guide

• Forget running and swimming — study finds this sport adds 10 years to your life
• New study reveals cycling can reduce dementia risk by 88%
• Build strength, muscle and power in your 60s with these 6 essential strength exercises, according to an expert conditioning coach