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October 7, 2025
Oct. 7, 2025, 6:30 PM EDTBy Kaitlin SullivanShort bursts of purposeful activity –– such as walking around the block or lifting small weights –– may be the best way to get in the habit of exercising. Bite-sized bits of exercise also improve heart and muscle fitness, a study published Tuesday in BMJ Sports Medicine found.Less than half of adults in the United States get enough aerobic activity and less than a quarter get the recommended amount of both aerobic and muscle-strengthening exercise. “When people are asked why they don’t exercise, the answers are almost always the same, no time and no motivation,” Miguel Ángel Rodríguez, a doctoral student in clinical research at the University of Oviedo in Spain, who led the study, said in an email.Rodríguez and his team measured how brief bouts of exercise spread throughout the day –– which he calls exercise snacks –– affected cardiorespiratory and muscular fitness, as well as blood pressure and body composition in adults who did not regularly exercise. The team compiled data from seven randomized clinical trials that included people ages 18 to 80. There were more than 400 inactive people across the study, about 70% of whom women.What’s an effective exercise snack? An exercise snack was defined as a bout of vigorous physical activity that lasted less than five minutes. The activity had to be done at least two times a day on at least three days per week, for four to 12 weeks. The exercise was short and deliberate, such as climbing flights of stairs for the purpose of exercise. Stair-climbing was most common in adults younger than 65, while exercise, including tai chi, that strengthened lower body muscles was more common in older adults. They found that in adults younger than 65, these small acts of physical activity significantly improved cardiorespiratory fitness. For older adults –– those 65 and older –– exercise snacks significantly improved muscular endurance. People were also extremely likely to adhere to these small bouts of exercise –– about 91% of adults and 83% of older adults routinely engaged in them.“The biggest benefits happen at the very beginning, when someone goes from being inactive to a little bit active. That’s where exercise snacks can really help,” Rodríguez said. The study did have limitations, including the fact that the seven clinical trials they included used different methods to collect data, and had people exercise for different lengths of time between four and 12 weeks. For this reason, some of the benefits of moving may have been masked.For example, contrary to what past research has found, the new study found that short bursts of activity did not appear to have an effect on cardiometabolic health, such as body composition, blood pressure and blood lipids. Lipids are fatty substances, including LDL (bad cholesterol), HDL (good cholesterol) and triglycerides, that perform critical functions in the body but can be harmful if they build up in the blood.“It was surprising that they didn’t find any improvement in those other markers of cardiometabolic health because most other studies have,” said Carol Ewing Garber, director of both the Applied Physiology Laboratory and the EXerT Clinic at the Columbia University Teachers College, who wasn’t involved in the study. Cardiorespiratory health is a measure of how well the heart and lungs deliver oxygen to the muscles during exercise and predicts a person’s risk of developing heart disease and diabetes. The new study showed short bursts of exercises improved cardiorespiratory fitness.At the very least, getting small amounts of deliberate exercise on a regular basis will make everyday tasks, such as hauling groceries or making the bed, much easier, Garber said. “Most of us could probably find these five-minute bouts of time in our day, to walk around the building we work in, or up and down the stairs. We just don’t think we can,” she said. Short workouts create changes in the bodyPerhaps the biggest benefit of starting an exercise snack routine is that it can help people who are inactive build upon these small changes, said Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic. “If you do the same snack, for the same amount of time, at the same frequency, your body will get used to it. The body needs a challenge,” she said. “The exercise snack can be the start of a foundation for more intense exercise.”Short workouts create key changes in the body that make intensifying workouts easier, Singh added. Within a couple of weeks of getting exercise, aerobic activity initiates cellular changes that increase the amount of plasma in the blood, which allows the blood to deliver more oxygen to the muscles and lengthens endurance. Even small amounts of aerobic activity strengthens the network of tiny blood vessels, called capillaries, that remove waste from muscles. Consistent activity also improves the amount of energy cells can provide, she added. These changes make it easier to exercise for longer periods of time or at a higher intensity. “The main takeaway here is that anything is better than nothing, but that does not mean you should just get three minutes of exercise,” Singh said. “Use that as a base, hopefully these exercise snacks will make people want to have an exercise meal.”Kaitlin SullivanKaitlin Sullivan is a contributor for NBCNews.com who has worked with NBC News Investigations. She reports on health, science and the environment and is a graduate of the Craig Newmark Graduate School of Journalism at City University of New York.
October 27, 2025
Oct. 27, 2025, 5:06 PM EDTBy Lindsey LeakeExtending the length of your daily walks can benefit your heart, new research suggests.In a study conducted among healthy adults, people who accumulated most of their daily steps in bouts of 15 minutes or longer had significantly lower risks of heart disease and death nearly a decade later than those who got in several shorter walks throughout the day. The study was published Monday in the Annals of Internal Medicine.What’s more, adults who had been less active in the past and went on longer walks showed the greatest health gains.An international team of scientists looked at the daily movements of 33,560 adults aged 62 on average and living in the U.K., using information collected from 2013 through 2015 in a medical research database called the UK Biobank. For three to seven days, participants wore an accelerometer on their wrist that recorded their physical activity.Researchers divided the people into four groups, based on how they logged most of their steps each day: in bouts shorter than five minutes, five to less than 10 minutes, 10 to less than 15 minutes and 15 minutes or longer. The largest group — 42.9% of participants — fell into the under-five-minute category.After about 9½ years of follow up, the researchers found that people who had walked in spurts of 15 minutes or longer had the lowest likelihood of dying during the study period, while people who took walks shorter than five minutes had the highest risk.People who walked in longer bouts also had lower risks of heart disease during the follow-up period, with risk increasing as walk duration shortened.Co-lead study author Borja del Pozo Cruz, a professor and researcher in the department of sports sciences at Universidad Europea de Madrid, calls the four walk durations “doses.”“There’s a clear dose response,” del Pozo Cruz said. “The longer the bout, the better it is for the different health outcomes that we analyzed.”The decision to study people’s health via step accumulation patterns, as opposed to total number of steps or intensity of physical activity, was intentional, he said.“It’s easy to translate; everyone understands steps,” del Pozo Cruz said. “Everyone can essentially measure steps with their smartwatches or smartphones or pedometers or whatever. We thought focusing on steps would be much more impactful because their translation is immediate.”Forget ‘exercise snacks’ and 10,000 steps a dayThe notion that adults should strive for 10,000 steps a day is more a marketing ploy to sell fitness trackers than a scientific guideline, according to Steven Riechman, an associate professor in the department of kinesiology and sport management at Texas A&M University, who wasn’t involved in the study.Riechman said that the body goes through a number of adaptations as it shifts from rest mode to exercise mode — changes that take a bit of time. That could explain why people who walked in bouts shorter than five minutes didn’t see as strong health gains, he said.“You need to get all the systems engaged and fully operational, and that’s where the health benefits come from,” Riechman said. “The one I particularly thought of, [which] the article did not mention, is that the increase in body temperature is probably not going to occur in less than five minutes of walking.”Despite mixed research on the health benefits of 10,000 steps a day, the study considered people who achieved an average daily step count under 8,000 to be “suboptimally active.” All study participants logged fewer than 8,000 steps a day, and those who logged fewer than 5,000 were deemed sedentary. The median activity of all participants was 5,165 steps a day.The link between longer walking bouts and lower risks of early death and heart disease was more notable among sedentary participants, researchers found. Within this group, people who walked in bouts shorter than five minutes had a 5.13% risk of death during the study period, compared to a 0.86% risk for people who walked in bouts exceeding 15 minutes. Their risk of developing heart disease during the decade-long study period was 15.39% and 6.89%, respectively.“You have big returns from zero to something,” Riechman said. “Then you keep getting benefits, but they’re just lower and lower. By the time you get to 10,000 [steps], you’re not accumulating too many more benefits.”The study is at odds with previous research that touts the merits of “exercise snacks,” or spurts of physical activity lasting less than five minutes. For instance, a study published earlier this month in the British Journal of Sports Medicine found that exercise snacks improved the fitness levels of physically inactive adults. However, that study defined short spurts as structured, moderate-to-vigorous activity. The short spurts in del Pozo Cruz’s study, on the other hand, included the unstructured, low-intensity steps one might accumulate throughout the course of the day.“Every step counts,” according to the American Heart Association, a mantra Riechman supports. Some physical activity is always better than none.“Getting out and getting some of the steps, for sure, there’s definitely a benefit,” he said. “To me, you’re just not optimizing the benefits.”‘Never too late’ to start walkingThe study had several limitations, including that 97% of participants were white.Another research constraint is that participants’ walking patterns represent a snapshot in time, and people’s exercise habits may fluctuate over the years. Even so, the study’s large sample size likely stabilized such variation, said Carmen Swain, director of the health and exercise science program at the Ohio State University, who wasn’t involved in the research.One of the study’s biggest strengths, she said, is participants’ average age: 62. It’s a time of life when people may assume they’re past the point of lowering their risk of heart disease and early death.“You can start [walking] at any age; it’s not too late,” Swain said. “The physiological adaptations that occur for a 20-year-old are also going to happen for a 60-year-old.”Yes, a 60-year-old may already bear underlying signs of heart disease, she said, which is why it’s even more important for older adults to maintain a walking regimen.“Unfortunately, it’s often a challenge for this population to start because they haven’t done it for so long,” said Swain, who lectures her students on the power of walking. “There has to be motivation.”With heart disease being the No. 1 killer of men and women in the U.S., Swain hopes the heart-health benefits of walking will be motivation enough.“Walking is so democratic. You can just do it wherever you want, whenever you want, however you want,” she said. “It’s a good form of exercise.”Lindsey LeakeLindsey Leake is an award-winning health journalist and contributor to NBC News. She holds an MA in Science Writing from Johns Hopkins University, an MA in Journalism and Digital Storytelling from American University and a BA from Princeton University.
October 7, 2025
Oct. 7, 2025, 5:37 PM EDTBy The Politics DeskWelcome to the online version of From the Politics Desk, a newsletter that brings you the NBC News Politics team’s latest reporting and analysis from the White House, Capitol Hill and the campaign trail.In today’s edition, Steve Kornacki digs into why a blue wave doesn’t appear to be materializing (yet) for Democrats in next year’s midterm elections. Plus, the government shutdown stretches into a 7th day. Sign up to receive this newsletter in your inbox every weekday here.— Adam WollnerThe signs of a blue wave aren’t there like they were in Trump’s first termAnalysis by Steve KornackiThe blue wave that interrupted President Donald Trump’s first term could be seen coming from far away. This time around, the signs are not so clear.By the fall of 2017, Trump’s first year in office, Democrats had opened a sizable advantage in the generic congressional ballot. On this day in 2017, according to the Real Clear Politics polling average, the Democratic lead was 7.8 points. It’s a margin that would more or less hold over the ensuing year, culminating in a 40-seat gain in the 2018 midterms that gave Democrats control of the House.Today, by contrast, the RCP average has Democrats up by only 3 points in the generic ballot. This comes even as Trump’s overall job approval rating sits in the low- to mid-40s — similar to his first term — and as he continues to accrue negative ratings for his handling of the economy and inflation.Views of Trump’s opposition, though, look very different today than they did eight years ago. In the run-up to the 2018 midterms, Democrats fared consistently — and significantly — better than the Republicans on party image. This time around, it’s a different story.Earlier this year, Democrats registered their lowest positive rating in the history of our NBC News poll, which dates back more than three decades. Similar findings have emerged in other surveys. A significant factor is self-identified Democrats expressing unfavorable views of their own party. This internal frustration — combined with other data that shows these voters want a more confrontational posture from their party’s leaders — helps explain why Democrats in Washington have embraced a government shutdown.This also raises the question of what other new tactical or ideological steps Democratic leaders may take to appease their base — and whether the wider electorate will be receptive to them. In Trump’s first term, independents took a less negative view of Democrats than Republicans. Now, it’s more of a wash.Of course, to win back the House next year, Democrats don’t need a wave; a net gain of just three seats will do the trick. But Republicans may end up effectively raising that number to the high single digits through mid-decade redistricting efforts. Typically, the opposition party can count on a midterm boost by serving as the protest vehicle for whatever dissatisfaction voters want to express with the White House. But in today’s atmosphere of intense polarization, there may be some voters who want to express their displeasure with the opposition party, too.Shutdown, Day 7: Trump dials up the pressure as MTG breaks with her party on ObamacareThe White House raised the stakes of the government shutdown as it entered its seventh day with a draft memo arguing that furloughed federal workers are not entitled to back pay, White House press secretary Karoline Leavitt told NBC News.The memo, first reported by Axios, comes despite the Office of Personnel Management’s own September guidance, which said federal workers will receive retroactive pay after the shutdown lifts.The memo also clashes with a 2019 law that requires back pay for federal workers. The law, called the Government Employee Fair Treatment Act of 2019, says all federal employees, whether furloughed or deemed essential and working without pay, must receive back pay after a shutdown ends.Asked about the White House’s position on back pay, President Donald Trump told reporters, “I would say it depends on who we’re talking about.” Trump also likened the shutdown to a “kamikaze attack“ by Democrats.The idea of denying back pay prompted some intraparty backlash, with Sen. Thom Tillis, R-N.C., calling it a “horrible message” and a “bad strategy.”Speaking of GOP divisions: Rep. Marjorie Taylor Greene, R-Ga., broke with her party by calling for action on expiring Obamacare subsidies to avoid premium hikes, Sahil Kapur reports. In a long post on X, Greene, the far-right MAGA firebrand, made it clear she was not in Congress when the 2010 law passed.“Let’s just say as nicely as possible, I’m not a fan,” she wrote. “But I’m going to go against everyone on this issue because when the tax credits expire this year my own adult children’s insurance premiums for 2026 are going to DOUBLE, along with all the wonderful families and hard-working people in my district.” “Not a single Republican in leadership talked to us about this or has given us a plan to help Americans deal with their health insurance premiums DOUBLING!!!” Greene added.Asked by our colleague Ryan Nobles about Greene’s comments, House Speaker Mike Johnson, R-La., said she doesn’t sit on the committees of jurisdiction and “she’s probably not read in on some of that.” He added that “everybody’s entitled to their opinion,” but “not everyone knows everything.” At the airport: Flight delays across the U.S. stretched into a second day as the Federal Aviation Administration braced for more airport staffing shortages amid the shutdown, Matt Lavietes and Corky Siemaszko write. Maya Rosenberg and Jay Blackman also note that federal funding for air travel in rural areas will run out Sunday if the shutdown continues. In the states: Some governors are drawing on state funds to keep popular national parks open for tourists, Raquel Coronell Uribe reports. 🗞️ Today’s other top stories⚖️ SCOTUS watch: The Supreme Court appeared poised to back a free speech challenge to a Colorado law that bans conversion therapy aimed at young people questioning their sexual orientations or gender identities in a case likely to have national implications. Read more →🪑 On the hot seat: Attorney General Pam Bondi faced questions from senators about National Guard deployments and immigrant arrests in U.S. cities, the indictment of former FBI Director James Comey, and files related to Jeffrey Epstein. Read more →🇨🇦 Oh, Canada: Trump said there’s “mutual love” but “natural conflict” between the U.S. and Canada as he met with Canadian Prime Minister Mark Carney at the White House. Read more →📱 Sprint to November: In the final weeks of the Virginia governor’s race, Republican Winsome Earle-Sears is attempting to tie Democrat Abigail Spanberger to the uproar over the violent texts that surfaced from the Democratic nominee for attorney general in the state. Read more →🗳️ If it’s Tuesday: Voters are heading to the polls for a special primary election to fill former Rep. Mark Green’s seat in Tennessee’s deep-red 7th District. Trump stepped in at the last minute with an endorsement of Matt Van Epps, the former commissioner of the state Department of General Services. Read more →➡️ Explainer: Trump suggested numerous times this week that he could invoke the sweeping presidential powers granted by the Insurrection Act “if necessary.” Here’s what that is →That’s all From the Politics Desk for now. Today’s newsletter was compiled by Adam Wollner.If you have feedback — likes or dislikes — email us at politicsnewsletter@nbcuni.comAnd if you’re a fan, please share with everyone and anyone. They can sign up here. The Politics Desk    
November 18, 2025
Marjorie Taylor Greene says Trump's handling of Epstein files is 'destructive' to MAGA movement
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