Switching to sporadic workout routines? Experts suggest incorporating brief exercise intervals, termed 'exercise snacks.'
Go Small, Get Big: The Power of Exercise Snacks for Better Health
Disclaimer: Always consult your doctor before starting a new exercise program, and stop immediately if you experience pain.
Short on time but still want to boost your fitness and health? Say hello to exercise snacks, the free snacks of movement that are a game-changer in your daily routine.
Exercise snacks are bite-sized, 30-second to 10-minute bursts of physical activity, encompassing virtually any type of movement, like climbing stairs, walking, doing squats, or dancing. Coined by cardiologist Dr. Howard Hartley in 2007, this concept has gained traction in the fitness world due to its remarkable benefits.
Research shows that these quick workouts improve cardiorespiratory fitness[1] and can decrease cancer risk by up to 32%[2]. Even small amounts of daily moderate activity significantly reduce dementia risk[3].
London-based personal trainer Michael Betts suggests starting with simple movements like walking and moving on to more challenging variations. Health psychologist Dr. Supatra Tovar recommends linking these new habits to your daily routine for better consistency.
So if you thought snacking mattered only in terms of food, think again! These bite-sized exercise moments can lead to substantial improvements in your health and fitness.
Do Something, Even a Little, and Watch the Magic Happen
According to Michael Betts, a personal trainer based in London, "As long as you're moving some of the time, putting a little stress on your body, it will adapt and improve."
Exercise snacks are Dr. Supatra Tovar's go-to tool for clients looking to make lasting lifestyle changes. To make tiny, new changes stick, she suggests tying them to an existing behavior that you do every day, like connecting a few jumping jacks or lunges with brushing your teeth.
Walking is one of the easiest exercise snacks, but you don't always have to stick to a leisurely stroll. Tovar and Betts suggest incorporating intervals, such as walking more quickly for 20 seconds, slowing down for 10, and repeating several times, to increase the intensity of your exercise snacks and push your body to adapt and improve.
Don't limit yourself to just walking. Activities like wall push-ups and squats can help build strength in your arms and legs, respectively. Adding variety to your exercise snacks allows you to target different areas of your body and reap their unique benefits.
Don't underestimate the power of housework either. Mundane tasks like cleaning, playing with your kids, or even fidgeting are all forms of NEAT (nonexercise activity thermogenesis) that can contribute to your daily physical activity goals and help improve your health.
In Conclusion
Exercise snacks don't take much time, effort, or equipment to make them a part of your everyday life. Start by incorporating them into your daily routine, and watch as they transform your health in small but significant ways. You might just find that these tiny bursts of activity make a big impact in your life!
[1] Improved cardiorespiratory fitness with exercise snacks: A January 2022 study in Exercise and Sport Sciences Reviews.[2] Reduced cancer risk with exercise snacks: A July 2023 study of 22,398 people published in JAMA Oncology.[3] Reduced dementia risk with exercise snacks: A March study in JAMDA: The Journal of the Post-Acute and Long-Term Care Medical Association.
- Dr. Supatra Tovar, a health psychologist, recommends linking exercise snacks, which are small bursts of physical activity like walking or doing squats, to your daily routine for better consistency.
- Research, such as a study in Exercise and Sport Sciences Reviews from January 2022, shows that exercise snacks improve cardiorespiratory fitness.
- London-based personal trainer Michael Betts suggests starting with simple movements for exercise snacks and incorporating intervals to increase their intensity, like walking quickly for 20 seconds, slowing down for 10, and repeating several times.
