Quick steps to fitness

5 SMALL BURSTS OF EXERCISE YOU CAN DO AT HOME TO BOOST LONGEVITY, BY CAMILLA FOSTER

- BY CAMILLA FOSTER

NEW research suggests that small increases in daily moderate-to-vigorous intensity physical activity may reduce the risk of death.

The study, which was published in The Lancet, examined data from almost 95,000 middle-aged and older adults in the UK, and 40,000 people from Norway, Sweden and the US.

Researchers, led by academics from the Norwegian School of Sports Sciences, found that just five minutes extra of exercise per day could reduce 6% of deaths among the least active people, and among the general population it could reduce the risk of deaths by 10%.

Figures from the UK arm of the study, taken from the UK Biobank study, also show that reducing sedentary time by 30 minutes a day could reduce 4.5% of deaths among all adults taking part in the study, apart from those who were already very active.

This important research shows that even just a few minutes of movement each day can deliver meaningful health benefits.

Here Tara Riley - pilates, barre and strength trainer - shares five short-burst exercises that can be easily woven into even the busiest schedules.

1. SQUATS

“Squats are fantastic, especially if you've done lots of sitting during the day. They are a really great way to reactivate those glutes and use those legs,” says Tara.

“For a standard squat, just put your legs about hip-width apart and send your bottom backwards and shift your weight into your heels.