Description
Five to twelve minutes a day. Stronger bones, sharper mind, better balance – for life.
You don’t need an hour. You just need to start. Most people who want to move more aren’t stopped by lack of motivation – they’re stopped by lack of time. BoneSmart Bursts were designed for exactly that reality: short, purposeful movement sessions of just 5–12 minutes, created by a licensed physical therapist with 40 years of experience, specifically for active adults who want to stay strong, independent, and pain-free.
Lightweight, inexpensive props, or no props at all!
Movement, practiced consistently, is medicine. BoneSmart Bursts make it easy.
What you’ll achieve
BoneSmart Bursts will help you build:
- Better balance, posture, core strength, and stability – so you can keep doing the activities you love
- Improved flexibility and cardiorespiratory fitness – without high-impact stress on your joints
- A sharper, more resilient mind – because movement isn’t just good for your body
- Stronger bones and reduced fall risk – through weight-bearing and resistance movement, proven to stimulate bone remodeling
Bursts draw from the disciplines of Pilates, Yoga, Tai Chi, strength training, dance, and stretching, so your practice remains varied, engaging, and effective. Many are full-body sessions; others focus on specific areas such as the hips, shoulders, or core.
The science behind the Bursts
Short bursts of movement aren’t a shortcut — they’re what the research actually supports.
Short exercise sessions improve cardiorespiratory fitness, boost strength, and, in some studies, reduce cancer risk by up to 32% (JAMA Oncology, 2023). And even modest daily doses of moderate-to-vigorous physical activity reduce your risk of dementia, according to a March 2025 study published in the Journal of the American Medical Directors Association (JAMDA).
For your mind, the evidence is equally strong. Even brief aerobic and resistance movement triggers the release of BDNF — brain-derived neurotrophic factor — a protein that stimulates new brain cell growth, sharpens memory, and protects against cognitive decline. That’s the finding of Harvard psychiatrist Dr. John Ratey, whose landmark book Spark: The Revolutionary New Science of Exercise and the Brain established exercise as one of the most powerful tools for brain health available to us.
Brain performance coach Jim Kwik echoes this in his bestselling book, Limitless, which identifies regular movement as one of the ten essential practices for peak brain energy and links it directly to a larger, more resilient hippocampus — the brain’s center for memory and learning.
How it works
Two Bursts are available to you each day — one new, one recent — so you always have a fresh option and a familiar one to return to.
- New Bursts post every Monday, Wednesday, and Friday at 6 am Pacific
- Each Burst is available for four days — first as the Current Burst, then as the Previous Burst — before rotating out
- The rotating schedule keeps your practice dynamic and helps build the consistency that makes movement a habit
Start moving in the next five minutes. Choose a monthly subscription — cancel anytime — or save $17 with a yearly plan.
Sample an actual Burst – “Life’s Twists and Turns”
What Subscribers are Saying
Sample Another Burst – “Strong Back, Strong Bones”
Want to understand the science behind BoneSmart Bursts more deeply?
Read Teresa’s blog: Why Exercise Snacks Are the Secret to Vitality
References:
- Vigorous Intermittent Lifestyle Physical Activity and Cancer Incidence Among Nonexercising Adults: The UK Biobank Accelerometry Study, Emmanuel Stamatakis, et al, Journal of the American Medical Association (JAMA) Oncology, July 2023
- Moderate-to-Vigorous Physical Activity at any Dose Reduces All-Cause Dementia Risk Regardless of Frailty Status, Journal of the American Medical Doctors Association (JAMDA), 2025 (related article)
