What is an “exercise snack”?
An exercise snack is an isolated short burst of physical activity, typically lasting no more than 1–5 minutes, that could be easily done throughout the day.
“Exercise Snacks” do not require a gym membership, special shoes or other equipment, and the time commitment is minimal.
How did this term originate?
Exercise “snacks” grew out of the concept of high-intensity interval training (HIIT) in which you exert yourself fully for a short period, then slow down for a short period, to get ready for the next burst. These exercises are typically done for 25–30 mins or more.
“Exercise Snack” follow the same concept as high-intensity intervals, but the bouts of few mins intense exercises can be spread throughout the day. The advantage is that you can have an exercise snack, whenever it works for you.
Why has “exercise snack” gained popularity?
Lack of time, lack of access to equipment, and environmental constraints are generally perceived as barriers to regular physical activity. But as we aware, insufficient activity is known to promote sedentary behavior, which is a factor in many chronic diseases, affects mental health and reduces quality of life.
Exercise snacks are a much simpler and more time-efficient approach to improving cardiorespiratory fitness and reducing the negative impact of sedentary behavior on cardiometabolic health.
How often should I do these exercises in a day?
If you choose 1–2 mins bouts of vigorous exercise, you should aim to do it 3 to 8 times a day. If you can do it for a few mins longer, you could reduce the frequency.
Exercise Snacks are short bursts of physical activity that can be done throughout the day, typically lasting no more than 10 minutes. They are a great way to fit more movement into your day, especially if you have a busy schedule or find it difficult to commit to longer exercise sessions.
Sitting all day can cause health problems (even if you exercise daily!)
Researchers found that the downsides of prolonged sitting for metabolic health can be so severe that they almost cancel out any health benefits from a daily workout.
A study, which involved more than 3,700 men and women in Finland, found that people who dutifully exercised for a half-hour, but then sat almost nonstop, for another 10+ hours a day, ended up not getting the benefits of their daily exercises. Sedentary Time and Physical Activity in Adults and Their Associations with Cardiometabolic Health.
Here are twelve “exercise snacks” you could choose from:
- Stretching — Simple but very effective (since this is not a vigorous exercise, you could do this for few more mins)
2. Wall push-ups: Stand facing a wall with your hands placed on the wall at shoulder height. Lower your chest towards the wall by bending your elbows and then push back up to the starting position.
3. Jumping jacks: Stand with your feet together and arms by your sides. Jump up, spreading your legs apart and raising your arms above your head. Jump back to the starting position and repeat.
4. Squats: Stand with your feet shoulder-width apart and lower your body as if you were sitting down in a chair. Make sure your knees don’t go past your toes. Stand back up to the starting position.
5. Lunges: Stand with your feet shoulder-width apart and step forward with one foot. Bend your front knee until it forms a 90-degree angle. Push back up to the starting position and repeat with the other leg.
6. Calf raises: Stand with your feet hip-width apart and lift yourself up onto your toes. Lower yourself back down to the starting position.
7. Plank: Get into a push-up position, but instead of bending your arms, hold your body in a straight line from head to toe. Hold for as long as you can.
8. High knees: Stand with your feet shoulder-width apart and raise one knee up towards your chest. Quickly switch legs, raising the other knee up towards your chest. Continue alternating legs.
9. Burpees: Start in a standing position, then squat down and place your hands on the ground in front of you. Jump your feet back into a plank position, then jump them back up towards your hands. Stand up and jump, reaching your arms towards the ceiling.
10. Tricep dips: Sit on the edge of a chair or bench with your hands gripping the edge behind you. Lower your body down towards the ground by bending your elbows, then push back up to the starting position.
11. Butt kicks: Stand with your feet hip-width apart and kick your heels up towards your buttocks. Alternate legs quickly.
12. Stair climbing – Study by Canadian Science Publishing:
The concept of exercise snacks is based on the idea of breaking up prolonged periods of sitting and incorporating movement into daily routines. By doing so, you can improve your overall health and reduce the negative effects of prolonged sitting.
Thanks for reading. Your comments and suggestions are greatly appreciated.