Are you chained to your desk for most of the day? Do you find it hard to squeeze in a workout amidst your busy schedule? Well, there’s good news! Recent research in Sports Medicine suggests that even short bursts of activity, now being coined as “exercise snacks,” can significantly reduce the health risks associated with prolonged sitting.
Exercise snacks are short, intermittent bursts of physical activity spread throughout the day. These “snacks” involve brief periods of movement, often (although not always) intense and typically lasting just a few minutes. They can be easily incorporated into daily routines. Examples could include; a close to maximal effort plank, a maximal number of star jumps in 60 seconds, running up a flight of stairs, alternating between fast sets of squats and push ups for 2-3 minutes without rest or simply taking a quick brisk walk.
In a recent meta-analysis of 32 studies involving physically inactive but otherwise healthy adults, researchers discovered that incorporating these small bouts of movement throughout the day could give us meaningful health benefits.
Lead author Matthew Jones, Ph.D., emphasizes the accessibility and safety of these exercise snacks, noting that they provide a feasible way for individuals looking to increase their physical activity levels, particularly those who struggle with traditional, continuous exercise.
What are the benefits of Exercise Snacks?
But what exactly are the benefits? Well, apart from breaking the monotony of sedentary behaviour, these snippets of activity have been shown to improve various health outcomes, including reducing the risk of cardiovascular disease and certain cancers and enhancing metabolic processes. Studies have highlighted the effectiveness of exercise snacks across a range of movement types, making them highly accessible and leaving plenty of room for creativity.
However, it’s essential to acknowledge the limitations of current research. While the findings are promising, they primarily focus on sedentary individuals. For those already meeting recommended activity levels or performing regular training, the additional benefits may be modest.
That said, exercise snacks can still complement existing workout routines, especially for individuals with constrained schedules or those lacking access to traditional exercise facilities. Additionally, they provide an excellent way of breaking up long hours at a desk – which is something we should all be seeking to do, regardless of fitness levels. When you’re stuck at the desk or have a back to back zoom schedule, exercise snacks provide ample opportunities to sneak in some physical activity and break up these prolonged periods of sitting (particularly if the zoom camera is turned off).
So, how can you incorporate exercise snacks into your daily routine? Here are some thoughts to get you started:
- Move Regularly: Break up long periods of sitting with short bursts of activity. Aim to move every 30 minutes or so, even if it’s just a quick stretch or a brief walk around the office.
- Make It Convenient: Identify opportunities for movement throughout your day. Whether it’s taking the stairs instead of the elevator, performing a plank whilst reading, or doing squats during phone calls, find creative ways to stay active.
- Mix It Up – Be Creative: Incorporate a variety of exercises to target different muscle groups and keep things interesting. From bodyweight exercises to simple stretches, there’s no shortage of options for exercise snacks.
- Stay Consistent: Consistency is key. Set realistic goals and make it a habit to incorporate movement into your daily routine. Perhaps start with a simple target of performing one snack mid morning and one snack mid afternoon.
