Micro-Workout: A Paradigm Shift in Effective Exercise/Physical Activity for Health and Longevity

Background: Recently, the terms ‘micro-workout ‘and ‘micro-training’ have been coined and promoted in the health and training industries, indicating a paradigm shift in the dose of exercise/physical activity for health and longevity. Methods: Evidence for minimizing the dose of exercise to improve health and reduce mortality risk is accumulating in two ways. One is the epidemiological studies using questionnaires/accelerometers. The other is the traditional laboratory-based studies investigating exercise protocols to improve maximal oxygen uptake during high-intensity interval training or sprint interval training. Results: The latest evidence is that, during an average follow-up of 6.9 years, there was a 38%–40% greater reduction in the risk of all-cause and cancer mortality and a 48%–49% greater reduction in the risk of cardiovascular mortality in those who did small amounts (three or more daily bouts of 1 or 2 minutes’ duration as assessed by accelerometer) of vigorous intermittent physical activity than in those who did none at all. For sprint interval training, two or three 20-second vigorous bursts with a few minutes rest in between, 3 times a week, can improve maximal oxygen uptake. Conclusion: Health professionals and clinicians should remember this evidence to improve adherence to exercise/physical activity in general population, especially in non-exercisers. In this regard, use of micro-workout and micro training is beneficial for exercise promotion.