New research from the University of Sydney is reinforcing a message long championed by Exercise New Zealand: when it comes to physical activity, every minute matters.

The study found that just one or two uninterrupted 10 to 15-minute bouts of movement each day can significantly reduce the risk of cardiovascular disease.

These short, steady sessions – whether squeezed in between meetings, after school drop-offs, or during a lunch break – can have a meaningful impact on heart health and overall wellbeing.

“Movement doesn’t have to be extreme or exhausting to be effective,” ExerciseNZ chief executive Richard Beddie said.

“This research reinforces what we’ve been advocating for years: every minute of movement counts. Accessible, inclusive and consistent activity is the key to improving the health and wellbeing of our communities.”

The findings are particularly relevant for busy Kiwis who may struggle to find time for longer workouts. The study highlights that the pattern and consistency of movement are more important than perfection or volume.

“Progress matters more than perfection,” Beddie added. “Just one or two 10-minute sessions can make a real difference to heart health and wellbeing.”

Exercise New Zealand is encouraging fitness providers and professionals to embrace this shift by offering more flexible, bite-sized workout options. Their advice includes:

Keep it simple: 10–15 minutes of steady movement is a valid, effective workout.

Make it easy: Offer short drop-in sessions before work, at lunch, or after school runs.

Focus on flow: Coach quality, continuous effort – not just numbers or totals.

Remove barriers: Set up quick circuits or ready-to-go stations.

Celebrate consistency: Reward progress, not perfection.

Start small: For beginners, two short blocks a day is a great first step.

“Our goal at Exercise New Zealand is to help the exercise industry lead this shift,” Beddie said.

“By supporting gyms, studios, and exercise professionals to promote short, steady sessions, we can make movement more accessible and achievable. Every step, stretch, and moment of movement counts.”