In the fast-paced whirlwind of modern life, finding time to prioritize exercise can often feel like an insurmountable challenge. Between demanding work schedules, familial obligations, and the myriad of other responsibilities vying for our attention, dedicating a solid block of time to a workout session can seem like a luxury reserved for the privileged few. However, achieving your fitness goals doesn’t mean you have to spend hour upon hour in the gym. Rather, consider splitting your workout into a series of bite-sized, manageable breaks throughout the day. These movement sessions are called “exercise snacks.”
What is Exercise Snacking?
Exercise snacking is a novel approach to fitness that “involves performing brief isolated bouts of vigorous exercise over the course of the day” which “can obviate the requirement for specialized equipment and alleviates the need for planning structured exercise”(1). Just as snacking on nutritious foods can help maintain energy levels and curb hunger between meals, exercise snacking aims to provide similar benefits for physical activity. These brief bursts of movement, often lasting just a few minutes at a time, can be seamlessly integrated into even the busiest of schedules. For most of us who sit at a desk all day, a quick exercise or movement snack can also pay off major dividends in terms of increasing mobility and flexibility.(2)
The concept of exercise snacking is grounded in the principles of high-intensity interval training (HIIT) and the accumulating effects of physical activity throughout the day.(3) By engaging in short bouts of intense exercise interspersed with periods of rest or lower intensity activity, individuals can effectively reap the rewards of a full workout in a fraction of the time. While a long session at the gym or a run on the trails is tough to beat, introducing a walking meeting or pumping out 10 squats behind your desk or running up a set of stairs in between emails can be incredibly beneficial.
The Benefits of Exercise Snacking
The benefits of exercise snacking extend far beyond the realm of convenience. There is an emerging body of research that “highlights the potential value of exercise snacks as an additional tool in the repertoire of strategies aimed at increasing physical activity and improving cardiometabolic health.”(4)
1. Improved Fitness
Despite its abbreviated duration, exercise snacking has been shown to enhance cardiovascular health, boost metabolism, and improve overall fitness levels.(5) The vigorous intensity of exercise has also been found to improve cardiorespiratory fitness, increase fat loss, and reduce cardiometabolic risk.(6)
2. Increased Energy Levels
Rather than relying on caffeine or sugary snacks to combat midday fatigue, incorporating exercise snacking into your routine can serve as a natural energy booster. Exercise also improves oxygen circulation throughout your body which in turn improves physiological functions and allows you to use energy more efficiently.(7) Additionally, exercise-induced hormone circulation will boost your energy levels post-workout.(7)
3. Enhanced Mood
Physical activity has long been recognized as a powerful tool for improving mood and reducing stress. Exercise snacking offers a convenient way to reap these mood-boosting benefits throughout the day, helping to alleviate tension and promote a sense of well-being. If you constantly find yourself doom scrolling throughout the workday, try and take a quick 5 minute walk outside to get your blood pumping and mood back up.(8)
4. Greater Consistency
One of the greatest challenges of a traditional exercise routine is maintaining consistency over the long term. According to an article published in Sports Medicine and Health Science Journal “Approximately 50% of individuals tend to discontinue exercise programs within six months due to time limitations, motivational levels, and access to exercise equipment.”(9) By breaking workouts into smaller, more manageable segments, exercise snacking encourages regular participation and reduces the likelihood of skipping workouts due to time constraints or lack of motivation.
5. Adaptability
Exercise snacking is highly adaptable to individual preferences and circumstances. Whether you're at home, in the office, or traveling, there are countless opportunities to squeeze in a quick burst of activity. From taking the stairs instead of the elevator to performing bodyweight exercises during commercial breaks, the possibilities are endless. If you find yourself in the airport, skip the moving walkways and escalators and use your good old-fashioned legs instead!
Incorporating Exercise Snacking into Your Life
Now that we've explored the concept and benefits of exercise snacking, you may be wondering how to incorporate this approach into your own life. Fortunately, integrating exercise snacking into your daily routine doesn't require a complete overhaul of your schedule. With a bit of creativity and intention, you can seamlessly weave physical activity into your day-to-day activities. Here are some practical tips to get you started:
1. Set Realistic Goals
Begin by setting realistic goals based on your current fitness level and schedule. Whether it's aiming for a certain number of exercise snacks per day or gradually increasing the intensity and duration of each session, establishing clear objectives will help keep you motivated and accountable. If you currently sit at your desk nonstop, incorporate one 5-minute break a day for a week and see how you feel. That may quickly jump to multiple movement snacks throughout your workday!
2. Identify Opportunities
Take stock of your daily routine and identify opportunities to incorporate exercise snacking. Look for moments when you can sneak in a quick workout, such as during your morning routine, lunch break, or while watching television in the evening. If you work in a high rise, try getting off the elevator 3 floors too soon and take the stairs for the remainder of the commute. If you work in an office park, take a parking space on the other side of the lot instead of right in front of your office door. Even if these changes seem inconsequential, the layering will pay large dividends.(10)
3. Make It Convenient
Keep exercise equipment or workout gear readily accessible to eliminate barriers to participation. Whether it's keeping a set of dumbbells in your home office for a quick set of shoulder presses or stashing a yoga mat in your car for a stretch in the park on the way home from work, having the necessary tools on hand will make it easier to seize opportunities for physical activity.
4. Mix It Up
Variety is the spice of life, and the same holds true for exercise snacking. Experiment with different types of exercises and activities to keep things interesting and prevent boredom. From bodyweight exercises like squats and push-ups to dynamic movements like jumping jacks and mountain climbers, there's no shortage of options to choose from.
5. Stay Consistent
Consistency is key when it comes to reaping the benefits of exercise snacking. Aim to incorporate physical activity into your daily routine on a regular basis, even if it's just for a few minutes at a time. Start your day off with 5 pushups every morning. Add in some alternating lunges while brushing your teeth. Do a round of calf raises while you’re waiting for your toast. Over time, these small efforts will add up to significant improvements in your fitness level and overall well-being.
In a world where time is often the most precious commodity, exercise snacking offers a refreshing approach to fitness that is both practical and effective. By breaking traditional exercise routines into smaller, more manageable chunks, individuals can reap the benefits of physical activity without the need for lengthy gym sessions or elaborate workout plans. Whether you're looking to improve your fitness, boost your energy levels, or enhance your mood, exercise snacking provides a convenient and accessible solution for achieving your health and wellness goals. So why wait? Start snacking your way to a healthier, happier you today!
1,3,4. Islam, H., Gibala, M. J., Little, J. P. (2022, January). Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exercise and Sport Sciences Reviews 50(1):p 31-37.
2. Lavie, C. J., Ozemek, C., Carbone, S., Katzmarzyk, P. T., & Blair, S. N. (2019). Sedentary Behavior, Exercise, and Cardiovascular Health. Circulation research, 124(5), 799–815. https://doi.org/10.1161/CIRCRESAHA.118.312669. Accessed 5 May 2024.
5. Ozemek, C., Laddu, D. R., Lavie, C. J., Claeys, H., Kaminsky, L. A., Ross, R., Wisloff, U., Arena, R., & Blair, S. N. (2018). An Update on the Role of Cardiorespiratory Fitness, Structured Exercise and Lifestyle Physical Activity in Preventing Cardiovascular Disease and Health Risk. Progress in cardiovascular diseases, 61(5-6), 484–490. https://doi.org/10.1016/j.pcad.2018.11.005. Accessed 5 May 2024.
6, 10. Rafiei, H., Omidian, K., Myette-Côté, É., & Little, J. P. (2021). Metabolic Effect of Breaking Up Prolonged Sitting with Stair Climbing Exercise Snacks. Medicine and science in sports and exercise, 53(1), 150–158. https://doi.org/10.1249/MSS.0000000000002431. Accessed 5 May 2024.
7. Golen, T. (2021, July 1). Does exercise really boost energy levels? Harvard Health Publishing.
https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels. Accessed 5 May 2024.
8. Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040. Accessed 5 May 2024.
9. Wang, T., Laher, I., Li, S. (2024, February 27). Exercise snacks and physical fitness in sedentary populations. Sports Medicine and Health Science, 42(3)
https://www.sciencedirect.com/science/article/pii/S2666337624000283#bib64. Accessed 5 May 2024.
