The Power of “Exercise Snacks” for Busy Lifestyles
In today’s fast-paced world, finding time to exercise can feel like a challenge. Many people struggle to fit traditional workouts into their schedules, leaving them more sedentary than they’d like. Enter the concept of “exercise snacks”—brief, high-intensity bursts of physical activity spread throughout the day. These “snacks” are an effective, time-efficient way to improve fitness and health without committing to long workout sessions. Let’s break down why exercise snacks are gaining popularity and how they can benefit you.
What are Exercise Snacks?
Exercise snacks are short bursts of vigorous activity lasting less than one minute, performed multiple times throughout the day. Think of them as mini-workouts sprinkled between your daily tasks—like quickly climbing a few flights of stairs or doing a set of jumping jacks before lunch. You don’t need a gym or fancy equipment to get started, making it a convenient option for people with busy schedules.
The idea is simple: rather than trying to carve out an hour for the gym, you break up periods of inactivity with these brief exercises, helping to counter the negative effects of prolonged sitting. Research shows that even just a few “snacks” of exercise throughout the day can improve cardiorespiratory fitness and boost your metabolism.
Why Should You Try It?
- Improves Fitness Without a Huge Time Commitment
One of the biggest barriers to exercise is time. However, exercise snacks can be done in under a minute, a few times a day, making it easier to fit physical activity into your routine. Research indicates that these short, intense bursts can improve cardiorespiratory fitness. In fact, a study involving stair climbing showed significant improvements in participants’ fitness levels after just six weeks of doing a few 20-second stair-climbing sessions throughout the day.
- Boosts Metabolism and Reduces Health Risks
Sitting for long periods, like during work or commuting, can lead to metabolic problems. Exercise snacks can help counteract this by increasing your heart rate and engaging your muscles, improving blood sugar control and insulin sensitivity. A study found that participants who broke up their sitting time with stair-climbing snacks had better metabolic responses compared to those who sat all day.
- Increases Energy and Focus
Breaking up your day with short bursts of activity can also refresh your mind and boost your energy levels. Research on exercise snacks in the workplace shows that employees felt more energized and productive after incorporating these mini workouts into their day. If you find yourself feeling sluggish during the afternoon, an exercise snack could be the perfect pick-me-up.
How to Incorporate Exercise Snacks Into Your Day
Getting started with exercise snacks is easy and can fit into almost any environment. Here are a few ideas:
- At Home: Do a set of 10-20 jumping jacks every hour or perform a quick sprint up and down your stairs.
- At Work: Take a break from your desk every couple of hours to do a 20-second burst of brisk stair climbing or a quick set of squats.
You don’t need to change into workout gear or set aside specific workout time—just take advantage of the opportunities around you.
The Bottom Line
Exercise snacks are an excellent solution for anyone struggling to find time for physical activity. By breaking up periods of sitting with short, intense movements, you can improve your fitness, boost your energy, and enhance your overall health. So, the next time you have a spare minute, why not sneak in a quick exercise snack?
Small efforts can add up to big changes in your health and well-being—no gym required
Written by Tiago Oliveira in collaboration with River East Physiotherapy.
Resources:
Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness? Applied Physiology, Nutrition, and Metabolism, 44(6), 681–684. https://doi.org/10.1139/apnm-2018-0675
Islam, H., Gibala, M. J., & Little, J. P. (2022). Exercise snacks: A novel strategy to improve cardiometabolic health. Exercise and Sport Sciences Reviews, 50(1), 31–37. https://doi.org/10.1249/JES.0000000000000275
Stork, M. J., Marcotte-Chénard, A., Junga, M. E., & Little, J. P. (2024). Exercise in the workplace: Examining the receptivity of practical and time-efficient stair-climbing “exercise snacks.” Applied Physiology, Nutrition, and Metabolism, 49(1), 30–40. https://doi.org/10.1139/apnm-2023-0128