Source: Exercise NZ
“Movement doesn’t have to be extreme or exhausting to be effective,”
“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.”
“Progress matters more than perfection. Just one or two 10-minute sessions can make a real difference to heart health and wellbeing,”
“Our goal at Exercise New Zealand is to help the exercise industry lead this shift, supporting exercise providers, and exercise professionals to show that even short, steady sessions can deliver real health outcomes.
“When we make movement more accessible and achievable, we bring more New Zealanders into active living, because every step, stretch, and moment of movement counts.”
When it comes to exercise, it’s not about perfection, it’s about progress, consistency, and making every minute count. New research from the University of Sydney shows that one or two uninterrupted 10-15 minute bouts of movement a day can meaningfully reduce the risk of cardiovascular disease. In other words, short, steady blocks of activity, the kind you can do at the gym between meetings, meals, school pick-ups, or on your way home, really add up.
“Movement doesn’t have to be extreme or exhausting to be effective,” says ExerciseNZ CEO Richard Beddie. “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.”
Tips for Exercise Providers & Professionals
These findings highlight a powerful, practical message for the exercise industry here in Aotearoa: small, sustained movement wins. Help people succeed by making high-impact micro-sessions easy, normal and celebrated.
- 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.
Why it matters
In this study, people who performed longer, continuous bouts (10-15 minutes) experienced substantial reductions in cardiovascular risk, even if their overall daily movement wasn’t high. The takeaway for busy Kiwis: pattern and consistency trump perfection.
“Progress matters more than perfection. Just one or two 10-minute sessions can make a real difference to heart health and wellbeing,” says ExerciseNZ CEO Richard Beddie.
He adds: “Our goal at Exercise New Zealand is to help the exercise industry lead this shift, supporting gyms, studios, and exercise professionals to show that even short, steady sessions can deliver real health outcomes. When we make movement more accessible and achievable, we bring more New Zealanders into active living, because every step, stretch, and moment of movement counts.”
