Can You Microdose Exercise?

Tech’s rocket fuel pushed the S&P and Nasdaq to new highs while the Dow lagged behind.

The quick scan: Equities rallied on Wednesday, with AI sentiment powering a strong upside move. The S&P 500 and Nasdaq both closed at record highs, while the Dow drifted slightly lower amid sector rotation.

S&P 500: +0.60% to 6,753.72 — record close thanks to broad strength in growth names
Dow Jones: –0.00% to 46,601.78 — mixed performance as industrials and financials struggled to keep pace
NASDAQ: +1.10% to 23,043.38 — tech led the charge, riding momentum and AI optimism

What’s driving it: Backing the rally is renewed confidence in AI and semiconductor themes — AMD’s explosive gains were a headline driver. Weak economic data and policy uncertainty took a backseat today, letting momentum push markets higher. Rotation out of cyclical and defensive names suggests sentiment is tilted toward growth again.

Bottom line: When tech leads, bulls run. But strong tech means higher volatility risk if sentiment turns. For L-Plate Retirees, this is a reminder to anchor your core in diversified holdings and treat the tech upside as an opportunity — not a bet.

Can You Microdose Exercise?

The scoop: If you’ve ever skipped a workout because “there’s just no time,” here’s some good news: science says even tiny doses of exercise can deliver surprisingly big benefits.

A recent review highlighted by exercise scientist Hunter Bennett shows that splitting your daily activity into smaller chunks — or “microdosing” your workouts — can be just as effective as one long session.

The idea borrows from the original meaning of “microdosing,” where small amounts of something produce meaningful effects. Here, it means you can trade one 30-minute run for three 10-minute sessions and still strengthen your heart, lungs, and blood pressure just as well.

In fact, one review of 19 studies involving more than 1,000 people found that multiple short workouts improved aerobic fitness and blood pressure just as much as a single, longer session — and sometimes even helped with weight and cholesterol.

Even ultra-short sessions can work. In one small study, participants who did just three minutes and 20 seconds of total exercise a day (broken into three mini-sessions of 20-second all-out sprints) improved their aerobic fitness significantly after six weeks.

The catch? The shorter your workout, the harder you need to push. Intensity matters. One minute of all-out effort can equal two minutes of moderate exercise.

That means housework and brisk walking still count, but if you’re relying on three-minute bursts, they’ll only work if you raise your heart rate. Think of it as “bang-for-your-buck” fitness — quick, but sweaty.

Still, longer sessions aren’t useless. If you’re training for endurance events — a 10-km walk, a cycling trip, or just chasing your grandkids around the park — longer workouts build stamina, protect joints, and deliver bigger mental health benefits.

Two meta-analyses show that about an hour of moderate exercise a day can significantly reduce anxiety and depression symptoms. So if you have the time, the mental boost is worth it.

Actionable Takeaways for L-Plate Retirees:

• Any movement counts: If you can’t find 30 minutes, sprinkle movement throughout the day — short walks, stairs, or active chores.

• Go harder when you go shorter: A 20-second sprint or brisk climb can do wonders if done regularly.

• Mix and match: Combine micro-sessions with longer activities for a balanced approach.

• Protect your joints: Warm up before intense bursts and listen to your body — consistency beats intensity injuries.

• Think “some” not “perfect”: Three minutes, three times a day, three days a week is a great start.

Your Turn:
Do you find it easier to fit short bursts of movement into your day rather than long workouts?
Would you try “microdosing” exercise this week — maybe three mini-sessions a day?What’s your go-to quick activity when you’re pressed for time?

👉 Hit reply and share your story — your insights could inspire fellow readers in future issues.

☕ If today’s read gave you a reason to sneak in a few stair sprints or squats between Zoom calls, you can shout me a coffee on Ko-fi.