Exercise Snacking: A Simple Way to Increasing Your Activity Levels

Modern lifestyles often demand long hours of sitting, whether at a desk, in front of a screen, or on the go. This sedentary trend can negatively impact both physical and mental health. To combat this, many people are turning to exercise snacking – a practical approach that fits seamlessly into even the busiest schedules. 

Exercise snacking involves breaking up your daily physical activity into smaller, more manageable chunks throughout the day. Instead of committing to a single, lengthy exercise session, you can integrate short bursts of exercise into your routine, making it easier to stay active without breaking up your day too much. 

Benefits of Exercise Snacking

• Improved Physical Health
  Even brief periods of activity can improve cardiovascular health, increase muscle strength, and enhance overall fitness levels. 
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• Enhanced Mental Well-Being
  Exercise is well-known for its positive effects on mental health. Regular movement throughout the day can break the monotony of sitting for long hours, improving focus, creativity, and productivity.
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• Increased Energy Levels
  Mini bursts of exercise throughout the day increases blood flow and oxygen to your brain, making you feel more alert and energised. 
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• Flexibility and Convenience
  One of the main advantages of exercise snacking is its flexibility. You don’t need a lot of space or special equipment. Simple activities like jumping jacks, push-ups, squats, or even walking around the block can be effective. You can fit these mini workouts into your schedule whenever it’s convenient, whether it’s between meetings, during a coffee break, while waiting for your lunch to heat up, or whilst you brush your teeth!

Incorporating Exercise Snacking into Your Day

• Set Reminders - Use your phone or computer to set reminders to take short exercise breaks. Try and start by aiming for 5-10 minutes every hour. This can help ensure you stay active throughout the day whilst breaking long periods of sitting.
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• Combine with Routine Activities  - Pair your exercise snacks with routine activities. Do a set of squats while waiting for your coffee to brew, or take a quick walk around your house/flat while on a phone call.
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• Make Use of Online Resources - There are plenty of online resources offering short workout routines. Platforms like YouTube have numerous channels dedicated to quick workouts you can follow.
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• Engage with Co-Workers - If you miss the camaraderie of the office, consider organising virtual exercise breaks with your colleagues. This can help build a sense of community and keep everyone motivated.

Some examples of simple exercise ‘snacks’ 

These examples of exercise snacks can be a simple yet effective way to enhance your busy daily routine. Try some of these exercises using either none or very basic equipment. 

• Climbing up and down stairs
• Jumping jacks
• Chair squats (sit to stand) or air squats
• Lunges
• Sprints (or running on the spot in short bursts)
• Push-ups (or push-ups against a wall)
• Mountain climbers
• Skipping 

Summary

Exercise snacking offers a flexible and accessible approach to incorporating physical activity into our busy lives. Breaking workouts into shorter, manageable segments makes it easier to stay consistent and motivated. This method benefits our physical health and enhances mental well-being, making fitness a more attainable goal for everyone. 

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Embracing exercise snacking can lead to a healthier, more active lifestyle without the need for lengthy gym sessions or complex routines. So, take a few moments throughout your day to move, and experience the benefits of these small but powerful bursts of activity.

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