As far as I’m concerned, snacks are always a good thing—and not only in the kitchen. There’s also the Exercise variety, which we’re reported on often (like here and here). These exercise snacks—or short bursts of high-intensity physical activity that can be repeated throughout the day—have been shown to make a meaningful difference to overall Health, helping to fight chronic disease, preserve mobility, and support independence well into the later years.

In fact, a 2022 study published in JAMA Internal Medicine found that just 10 minutes of moderate to vigorous activity per day could lower the risk of early death by up to 20%.

“We know exercise is good for us. This study provides additional evidence of the benefits at the population level: if all adults in the United States (over age 40) were to exercise just a bit more each day, a large number of deaths could be prevented each year,” Pedro Saint-Maurice, the study’s first author and an epidemiologist at the National Cancer Institute, told CNN.

While the American Heart Association recommends we get at least 150 minutes of moderate-intensity aerobic activity each week (like brisk walking, cycling or Gardening), a growing body of research shows that even smaller doses can help to reduce a range of age-related conditions, such as a decline in bone density, muscle mass and balance. As we reported here, a 2022 study in the British Journal of Sports Medicine found that adults over 50 who could balance on one leg for at least 10 seconds had a significantly lower risk of early death.

What exercises should SuperAgers focus on?

The key is to be consistent and focus on the right types of movements. Experts recommend focusing on four key areas: strength, balance, flexibility, and cardio. The good news? You can target all four in a simple 10-minute routine—and they can be done from the comfort at home, no fancy equipment required.

Here’s a basic, expert-backed routine for when you’re short of time or energy, or if you’re just getting started with exercise—or you’ve fallen off (and want to get back on) the fitness wagon.

1. Bodyweight Squats or Chair Squats

• Why: Builds lower-body strength, supports joint health, improves balance.
• How to do it: Stand in front of a chair. Lower yourself down like you’re going to sit, then rise back up. Repeat for 30–60 seconds.

2. Wall Push-Ups or Counter Push-Ups

• Why: Strengthens chest, arms, and shoulders with low impact on joints.
• How to do it: Stand arm’s length from a wall or countertop. Lower your chest toward it, then press back up. Do for 30–60 seconds.

Tip: This move can be modified to be easier (at the wall) or harder (at a countertop or on the floor).

3. Marching in Place or High Knees

• Why: Light cardio that boosts circulation and supports brain and heart health.
• How to do it: March in place, lifting knees high and swinging arms for 1–2 minutes.

4. One-Leg Balance Stands

• Why: Improves stability, coordination, and strengthens core and ankle muscles.
• How to do it: Stand next to a wall or counter. Lift one foot and hold for 10–30 seconds. Switch sides and repeat.

5. Bird Dog (Floor or Standing Modification)

• Why: Builds core strength and improves spinal stability.
• How to do it: On hands and knees, extend one arm and opposite leg, hold briefly, then switch sides. Modify by standing and lifting alternate limbs. Or you can try the standing modification.

6. Toe and Heel Raises

• Why: Strengthens ankles and feet, which helps prevent falls.
• How to do it: Stand tall with support nearby. Rise onto your toes, then rock back onto your heels. Do 10–15 reps of each.

7. Gentle Yoga or Stretching

• Why: Improves flexibility, reduces stiffness, and supports joint health.
• How to do it: Try shoulder rolls, cat-cow stretch, or a gentle forward fold.

Pulling it all together…

Remember, you can do these exercises in ten-minute intervals or break them down into even smaller portions, or snacks, throughout the day. It’s a mantra worth keeping: even moving just a little is better than not moving at all! (Of course, the usual caveat applies: Always check with your qualified healthcare providers before adopting a new exercise program.)

More on getting physical

Is yoga another centenarian secret? The benefits of this ancient practice for overall health and longevity

The big benefits regular exercise brings to longevity

Strength and aging: The unheralded benefits of weight training

These 6 exercises are fundamental to how you move

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.