Read time: 4 minutes

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It‘s a damning statistic.

In 2022, global physical inactivity levels - defined as the percentage of people not meeting aerobic exercise guidelines - were estimated at 31.3%.

This figure was higher than 12 years earlier (26.4% in 2010), which in turn was higher than the rate 10 years before that (23.4% in 2000).

And things are only projected to get worse from here.

Clearly our current physical activity strategies aren’t working.

Here’s another sobering statistic: even among those who intend to exercise, nearly 50% fail to follow through.

Together this suggests we’ve got a big problem with the most crucial aspect of exercise:

Taking action more often.

There’s no simple fix for this complex, multifaceted issue.

But one strategy offers several benefits for taking action with exercise:

A so-called “minimal-dose” approach.

Here’s why less exercise can actually be more effective in turning intentions into actions:

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Defining “minimal-dose” exercise

Before we dive in, let’s clarify some key terms.

With exercise, the “dose” (or volume/amount) is usually defined as the duration, distance or the number of sets and reps performed.

By minimal-dose exercise, we’re talking about small doses of exercise per session.

This is usually (but not necessarily) combined with higher-than-usual frequencies of exercise across a given week:

So depending on the frequency, the overall dose of “minimal-dose” exercise may be less, similar, or more than “traditional” exercise approaches with larger (but less-frequent) doses.

Here’s why breaking exercise into smaller, more frequent doses can boost your chances of taking action:

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#1: It’s easier to get started

The biggest hurdle to regular exercise is overcoming the inertia that prevents us from getting started.

If you can lower the bar to taking action, it’s much easier to show up again and again.

This is where a key benefit of a minimal-dose approach becomes clear.

It’s far easier to motivate yourself to start a short exercise session than a longer one.

And we know even small doses of activity can be very effective for improving health or fitness.

Aiming to get started with smaller doses of exercise doesn’t mean doing more isn’t possible, either.

In fact, just getting started often sparks the motivation to do more.

But even when there’s no time for “more”, this leads to the next benefit of a minimal-dose approach:

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#2: Encourages something over nothing

How often have you planned to exercise, but it didn’t happen?

Based on the fact 48% of us struggle to convert exercise intention to action, this is a very common problem.

It’s easy to see why this is the case.

You’re probably familiar with the scenario where you’ve:

• Blocked time in your day
• Packed your workout clothes
• And planned what you might do

But then a meeting runs over time. That frustrating task takes 30 minutes longer than expected. And just when you're about to step out, something else gets added to your never-ending to-do list.

Suddenly your scheduled exercise time is rapidly eroding before your eyes.

"That's ok, I'll do it later..." you tell yourself.

But 9 times out of 10, the alternative to your “ideal” planned workout becomes no workout.

Consistently nailing shorter workouts trumps waiting for longer workout opportunities that may never come.

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#3: Places the focus on consistency

Most exercise scientists will tell you the frequency of exercise doesn’t matter.

They’ll say the total dose of exercise is most important - how it’s accumulated is less relevant.

From a health or fitness outcome standpoint, this is mostly true.

But from a behavioural perspective, more frequent exercise (for a given “dose”) has a few benefits.

Exercising more often means it’s more likely to become a habit.

Taking frequent action with exercise builds your confidence and identity as an active person.

Together these factors mean you’re more likely to keep returning to exercise or movement - again and again.

This is why the “how often” part of the exercise equation is crucial.

And the easiest way to show up to exercise more often?

Lower the bar to getting started.

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#4: Helps avoid the temptation to go too hard

It’s one of the biggest killers of consistency with exercise.

Going too hard, too early.

This probably has something to do with our tendency to chase fast results, or the trouble we have keeping our ego in check.

But the problem with too much intensity is it comes with:

• Extra fatigue
• Increased injury risk
• And negative emotional responses

All of which means you either can’t show up as often as you’d like, or you simply don’t want to.

At the end of the day, too much intensity ruins consistency.

Focusing on shorter exercise sessions - instead of infrequent “hero” workouts - helps unleash the power of compounding gains over time:

Brad Stulberg @BStulberg Consistency over intensity: 10:13 PM • Sep 25, 2024 45 Retweets 308 Likes Read 7 replies

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#5: More flexible scheduling

Finding time for exercise is challenging.

This is especially true when you’re trying to carve out an hour or more from our busy schedules.

But aiming for at least a minimum dose of exercise means it’s easier to fit around your other commitments. Or to move your workout when your schedule inevitably changes.

Often the only opportunity to do longer workout is before or after work (or whatever plans you have for the day).

But an extra benefit of shorter workouts is they can more easily squeeze in during the day.

Short bursts of exercise throughout the day are just as effective as longer workouts for improving aspects of health and fitness.

Plus with the added benefit of disrupting the negative impact of extended sedentary time during the day.

Mid-afternoon "exercise snack", anyone?

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From little things, big things grow...

Somewhere along the line, we’ve come to believe exercise has to be long and difficult.

And if you're not drenched in sweat or sore for days afterwards - it’s just not worth it.

But this couldn’t be further from the truth.

The reality is small exercise doses are enough to improve health or fitness.

But with one caveat:

They need to be done often, and over a long period of time.

With this in mind, the key with exercise is just taking action - again and again.

And lowering the bar to action with a minimal-dose approach can help you keep taking that first step (or rep).

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As always, thanks for being here!

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Until next week,

Jackson

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If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser.

Send me a quick message or email - I'll reply to every one!

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.