No Time for a Full Workout? Add Some Exercise Snacks to Your Day
These short, intense periods of exercise typically less than two minutes can have big benefits
Can't commit to a full hourlong exercise workout or full strength training session? Try to add a few exercise snacks instead.
The Centers for Disease Control (CDC) recommends that adults get 150 minutes weekly of moderate-intensity activity such as brisk walking or cardio routines. It also recommends adults do strength training at least two days per week. For those who have a busy lifestyle or not a set routine, exercise snacking can be a great way to meet exercise goals and reap powerful benefits like improved cardiovascular health, strength and mobility.
Exercise snacks are defined as short, intense periods of exercise incorporated throughout the day. Typically, exercise snacks are two minutes or less, with an hour or more between snacks. For example, if you've got an extra few minutes during your lunch break, you might do a minute of bodyweight squats before returning to work.
"I don't have time for an hour class [every day], so I fit in 10 minutes here, 10 minutes there."
The key is that you'll have several "snacks" throughout the day, helping to get closer to your exercise goals while only committing to a couple of minutes of movement at a time — allowing you to get in movement wherever you might be, no equipment or change of clothes needed. Samira Shurik, a Pilates and mobility instructor, encourages her students to practice movement throughout the day, and many of her students have noticed benefits. As one student says, "I don't have time for an hour class [every day], so I fit in 10 minutes here, 10 minutes there. I feel stronger, I fit in my clothes better, and I have more energy."
Benefits of Exercise Snacks
Exercise snacks have similar benefits to other types of moderate-to-intense physical activity, such as improved cardiovascular capacity, endurance, mobility, strength and blood sugar stability. However, exercise snacks also offer some unique benefits.
Reduced sedentary time. Studies have suggested that adults spend 55%-60% of their time sitting down, which can increase the risk of high blood pressure, high blood sugar and high cholesterol, increasing the risk of metabolic and cardiovascular diseases. However, research has found that breaking up this time spent sitting with short bursts of more vigorous activity can have metabolic benefits that last into the next day, reducing your sedentary time without taking too much time away from your day.
Big Boosts
Boosted energy. Adding these short periods of movement throughout the day can also help you to refocus and enjoy a natural boost of energy. Although it might seem counterintuitive, exercise causes changes in your body on a cellular level that can help provide you with more energy throughout the day. Plus, the increased circulation and mood-boosting endorphins can help you feel more energized. For this reason, incorporating exercise snacks throughout your workday — or whenever you find yourself feeling sluggish — can be a great alternative to a cup of coffee.
Reduced risk of disease. Exercise, particularly more vigorous exercise that leaves you slightly out of breath, has been shown to decrease the risk of several diseases. While longer and more structured workouts have traditionally been recommended, more recent research has shown that shorter exercise snacks can be beneficial, too. In particular, regular exercise snacks may help reduce the risk of cancer and heart disease. Because exercise has been shown to be important in regulating blood sugar levels, incorporating short periods of exercise into your day can help to prevent type 2 diabetes.
"The No. 1 thing we can do to stay healthy as older adults is to stay physically strong."
Strength benefits. According to Patricia Greenberg, an ACE-certified personal trainer, "The No. 1 thing we can do to stay healthy as older adults is to stay physically strong." Research has suggested that exercise snacks can be helpful for gaining strength, particularly in the legs, without the need for equipment. Simple sit-to-stand exercises and stair climbing can be an efficient way to maintain and build leg strength.
Brain benefits. Beyond the energy-boosting effects of quick bursts of exercise, exercise snacks can impact your mood and improve brain function, with benefits that often last for hours after the exercise. If you experience something stressful during your day, taking a couple of minutes' break to perform some movement may be helpful in relieving this stress and boosting your mood. The physiological changes that these exercise snacks have can be a great way to give your brain a boost, improving attention, working memory and decision-making ability.
Tips for Incorporating Exercise Snacks
Essentially, any activity that gets you moving and increases your heart rate can make a great exercise snack. Bodyweight squats, lunges and push-ups are effective moves to build strength. You can also incorporate your environment into your routine. For example, you might do two minutes of stair climbing in between meetings at work or do elevated push-ups on the kitchen counter as your coffee brews in the morning. Greenberg also recommends doing sit and stands using the couch or a chair without any hands, or performing bodyweight squats while holding soup cans for added resistance.
When performing these exercises, you'll want to ease into them a bit so that your body has time to warm up, and then you can pick up the pace as your body feels more comfortable in the movement. Before returning to daily life, walk around for a few minutes until your heart rate returns to normal.
When performing the exercise snack, you want to elevate your heart rate, so it's normal to get a bit out of breath. However, ensure that you are able to talk in one or two-word sentences to avoid overexerting yourself.
Because exercise snacks are such short bursts of movement, it's especially important to be consistent with incorporating them into your day to get their full benefits. An easy way to do this is to pair movement snacks with habits that you already have established. For example, if you are settling down to watch a live sports game, you might take a couple of minutes to do an exercise snack every time there's a commercial break. Or, you can set an alarm to remind you when to perform your exercise snacks throughout the day.
As Shurik reminds, focusing on the shorter time commitment can be helpful: "It's a lot harder to make an excuse against an hour than it is to make an excuse against 10 minutes. And every 10 minutes adds up".
As with any exercise routine, it's important to check with your doctor before starting something new. Those with certain medical conditions, like heart conditions, should be especially cautious. When performing the exercise snack, you want to elevate your heart rate, so it's normal to get a bit out of breath. However, ensure that you are able to talk in one or two-word sentences to avoid overexerting yourself.
If you live a busy lifestyle or simply need a burst of energy throughout your day, exercise snacks can be a great way to incorporate movement into your day without a major time commitment. The best type of exercise is the type that you're able to do consistently. Shorter, more frequent periods of exercise may help you to do just that.
