Australians who dread the gym may be relieved to hear that Dr Karl Kruszelnicki says major health benefits could come from something far simpler: carrying groceries.
Running up the stairs, speed walking to grab a coffee, or powering through the housework a little faster than usual can lead to tiny bursts of 'huffing and puffing' that may have greater health benefits than most people realise.
The popular scientist has highlighted emerging research showing that just four minutes of vigorous incidental movement spread across the day may significantly reduce the risk of serious illness - including cancer.
'Instead of walking from here to there, you decide to walk from here to there quickly for one minute,' Dr Karl explained in a video.
'And you do that four to five times a day - that has health benefits that you could measure.'
The advice is backed by research from the University of Sydney, which found that short bursts of high-intensity movement during everyday life were associated with major reductions in premature death.
The study, published in the journal Nature Medicine, examined what researchers call 'vigorous intermittent lifestyle physical activity', or VILPA - essentially tiny bursts of vigorous effort naturally built into daily life.
That could mean sprinting for a bus or train, carrying heavy groceries from your car to the kitchen, running upstairs, walking briskly between errands, or chasing children around the house.
According to Dr Karl Kruszelnicki, tiny bursts of 'huffing and puffing' throughout the day could have far bigger health benefits than most people realise.
Researchers found that just three to four one-minute bursts of this type of activity per day were associated with up to a 40 per cent reduction in cancer-related and overall mortality, as well as a 49 per cent lower risk of death from cardiovascular disease.
Importantly, the participants were not gym-goers or regular athletes.
The findings focused largely on adults who did not formally exercise, highlighting what experts say is a major shift in how people think about movement and fitness.
Lead researcher Emmanuel Stamatakis said the study showed people could achieve benefits similar to high-intensity interval training - or HIIT workouts - simply by increasing the intensity of ordinary daily tasks.
'A few very short bouts totalling three to four minutes a day could go a long way,' he said.
'There are many daily activities that can be tweaked to raise your heart rate for a minute or so.'
Professor Stamatakis explained that intensity matters more than many people realise.
At light intensity, people can comfortably sing while moving. At moderate intensity, talking remains easy but singing becomes difficult.
But once someone reaches vigorous intensity - the level researchers were interested in - they can usually only manage a few words at a time before needing to catch their breath.
That 'slightly puffed' feeling is key.
Dr Karl said simple choices can help people hit that threshold without needing a formal workout.
'You have to be puffing a little,' he stressed.
Researchers say the findings are particularly important because most adults still do not exercise regularly, despite the massive global fitness industry built around structured workouts, gyms, and sport.
Professor Stamatakis described this as a 'behavioural ceiling', where many people simply cannot - or do not want to - sustain traditional exercise routines because of time, motivation, cost or lifestyle barriers.
'There are a lot of barriers to structured exercise and sports,' he said.
By focusing on incidental movement instead, researchers hope to make health advice feel more achievable for everyday Australians.
'Upping the intensity of daily activities requires no time commitment, no preparation, no club memberships, no special skills,' he said.
'It simply involves stepping up the pace.'
The idea has resonated online, particularly among people relieved to hear that health benefits may come from realistic everyday movement rather than expensive workout routines.
'Oh yes, I am always running late so am running all the time,' one person joked online. 'Now I know that running late is really a bonus!'
And while experts stress that regular exercise still offers enormous benefits, the growing focus on incidental movement reflects a broader shift in wellness culture - one that recognises health does not always begin in a gym.
Sometimes, it can start with something as simple as carrying your groceries from the checkout to the boot of your car.