Exercise is an essential part of any healthy lifestyle, but it can be challenging to find time for regular long workouts. Enter exercise snacking - the concept of short bursts of exercise throughout the day, instead of an extended training routine. This approach offers numerous benefits for anyone who wants to improve their health and fitness without overhauling their schedule. In this post, we'll explore the idea of little snacks of exercise and why it can be a great way to boost your physical activity level and overall well-being.

What exactly is exercise snacking?

Essentially, exercise snacks are short bursts of physical activity. These mini sessions can be as brief as a few minutes or as long as 10-15 minutes. They can be done at any time of day, anywhere. This approach encourages you to find small pockets of time throughout your day for exercise. Examples of exercise snacks are taking the stairs instead of the elevator; doing some squats while waiting for the kettle to boil; or taking a brisk walk during your lunch break.

One of the main reasons why exercise snacking is gaining popularity is that it offers an alternative to the traditional gym workouts that can be overwhelming for some people. Exercising in short bursts throughout the day feels less intimidating and more manageable for a lot of people. Additionally, since these mini-exercise sessions are more frequent, they can help keep you motivated and energised throughout the day. You're less likely to experience an energy slump if you've already done a few minutes of physical activity here and there.

Can you actually improve your health if you snack on exercise?

Research suggests that yes, you can. One study found that doing brief periods of high-intensity exercise throughout the day - as little as 60 seconds at a time - can improve insulin sensitivity and blood sugar control in overweight men. Other research has found that taking short walks throughout the day was just as effective at reducing blood sugar levels in older adults as a longer, continuous walk. These findings suggest that even brief periods of physical activity can be beneficial for your health and fitness.

Exercise snacking is also a great way to combat the negative effects of sedentary behaviour, which can have detrimental effects on your health even if you exercise regularly. Sitting for long periods has been linked to an increased risk of several health conditions, including obesity, diabetes, and heart disease. Breaking up your day with short stints of physical activity can offset some of the negative effects of sitting and improve your overall health.

How to incorporate exercise snacking into your day

Here are six great ideas to get you started:

1. Take mini breaks. Set a timer to remind yourself to get up and move every 30-60 minutes throughout the day. Use this time to do a quick exercise routine or take a short walk around your office or home.
2. Use your commute. If you commute by public transportation, try standing instead of sitting, or get off a stop early and walk the rest of the way. If you drive, park farther away from your destination and walk the extra distance.
3. Reimagine your household chores. Turn your housework into a workout by incorporating squats, lunges, and other exercises while doing everyday tasks like vacuuming or doing the laundry. You'll get your chores done while burning some extra calories.
4. Take the stairs. Taking the stairs instead of the elevator is a classic example of an exercise snack. Challenge yourself to take the stairs every time you can.
5. Walk and talk. Take phone calls while walking or stand up and move around during video conference calls. This will help break up long periods of sitting and keep you more engaged in the conversation.
6. Heat and stretch. Here’s a practical one for the time-poor! Pop your healthy Dietlicious meal into the oven or microwave and utilise those few minutes to bend, squat, stretch and flex your body. Improve your health and voila, dinner is served!

The key to exercise snacking is to find small pockets of time throughout your day for physical activity. There’s no need for time-consuming and intense gym workouts! Whether you're at work, at home, or on the go, there are always opportunities to move your body. By incorporating short, frequent bursts of exercise into your routine, you can improve your health and fitness without going to extremes. So, next time you find yourself with a few minutes to spare, try some bite-sized pieces of exercise and see how it feels. Your body will thank you for it!