Exercise Snacking: How Just 4.5 Minutes of Movement a Day Can Lower Cancer Risk
Taking stairs is an excellent way to add “exercise snacks” to your day!
We all know movement is good for us. But what if I told you that just a few minutes of movement scattered throughout your day could dramatically improve your health—especially when it comes to colorectal cancer prevention?
I recently came across a CNN article about exercise snacking—the idea of sneaking in short bursts of movement throughout your day. And it totally clicked for me because, without realizing it, I’ve been doing this for a while!
The Science: How Exercise Reduces Cancer Risk
Here’s the stat that stopped me in my tracks: Just 4.5 minutes of vigorous movement per day was linked to a 31-32% reduction in cancer risk (JAMA Oncology).
Let’s put that in perspective:
💡 That’s less time than it takes to scroll Instagram.
💡 Or make a cup of coffee.
💡 Or pick out an outfit in the morning.
And the most exciting part? The biggest benefits were seen in people who weren’t exercising at all. Just adding these little “movement snacks” significantly lowered their cancer risk.
What is Exercise Snacking? A Simple Way to Reduce Cancer Risk Naturally
The idea behind exercise snacking is simple: Instead of needing a long workout session, you fit in small bursts of movement throughout your day. The key is to tie these micro-workouts to something you already do, making them easier to maintain.
For example, one expert in the CNN article suggests doing jumping jacks or lunges right after brushing your teeth—it’s a smart, simple way to build the habit.
How I Fit Exercise Snacking Into My Day
Since I work from home, I have to be intentional about movement. Back when I lived in the city, movement was just part of life—I’d walk to meetings, grab lunch, commute home. But now? I have to build it in.
Here’s what’s been working for me:
✔️ Quick 2-5 min Peloton rides after bathroom breaks 🚴♀️
✔️ Walking around during calls ☎️ (bonus: it keeps me more engaged!)
✔️ Dancing in my kitchen while my lunch heats up (perks of WFH—no one is watching! 💃🏼)
And you know what? It works. These little bursts of movement wake me up, improve my focus, and help me shake off stiffness from too much sitting.
Exercise & Cancer Prevention: Why These Small Moves Matter
We don’t have to guess whether movement helps us live longer—the data is crystal clear:
🔹 A study published in BMJ found that people who followed exercise recommendations saw a 40% reduction in all-cause mortality. (Source)
🔹 The World Health Organization reports that people who don’t get enough physical activity have a 20-30% higher risk of death than those who stay active. (Source)
🔹 For cancer survivors, regular movement has been linked to improved disease-free survival and lower recurrence rates. (Source)
When I was going through chemotherapy, I didn’t have the energy for long workouts, but I found that using a walking desk at a low speed for short bursts helped me feel like I had some control over my health. Those small, consistent efforts made a difference in how I felt—physically and mentally.
Take a stretch break between calls or after work.
How to Start Exercise Snacking Today
If you’re looking for an easy way to sneak more movement into your day, here are some ideas:
💡 Stack new habits on existing ones – Do squats after brushing your teeth or stretch while your coffee brews.
💡 Take movement breaks – Every hour, stand up and walk around for 1-2 minutes.
💡 Make it fun! – Blast your favorite song and dance while waiting for your lunch to warm up.
💡 Use what you have – No need for a gym. Walk, do stairs, or use a stationary bike for quick bursts of movement.
The Bottom Line: Move More, Live Longer
Colorectal cancer is one of the most preventable cancers, and movement is one of the easiest ways to lower your risk. Even 4.5 minutes a day can make a difference.
So next time you think “I don’t have time to work out,” try sneaking in a little movement instead. Your body (and future self) will thank you.
💙 Have you tried exercise snacking before? Share your favorite ways to stay active in the comments!