Exercise snacking

The bite-sized workout revolution

"I don't have time."

That’s by far the most common excuse I hear after asking a patient why they aren’t more physically active. 

If you struggle to fit in a full workout between work, family, and other commitments, you are in good company. Many working people find it challenging to prioritise fitness when they have so many other responsibilities. But what if there was a way to sneak in exercise throughout the day without sacrificing productivity or leisure time? That's where "exercise snacking" comes in.

Exercise snacking is a term coined by researchers to describe brief bouts of physical activity performed anywhere, anytime. A bite-sized workout can be as simple as taking the stairs instead of the elevator, doing a few squats during a commercial break, or taking a brisk walk around the block. The most exciting news is that these shorter workouts can be just as effective as longer workouts. In a 2021 study, a simple daily 11-minute workout composed of walking in place, running in place, lunges, and other light callisthenics, improved cardiovascular fitness up to 7% compared to a control group. None of these activities require any equipment, just a small area in your home or office.

The health benefits of exercise snacking

Exercise snacking boasts all the benefits of regular exercise bundled into a time-efficient package. For example, it can help lower blood pressure, reduce inflammation, and improve insulin sensitivity. Research has also shown it to boost metabolism, which can help with weight loss and weight management.

The mental health benefits of exercise snacking

Exercise snacking isn't just good for your physical health - it's great for your mental health too. Even short bursts of exercise can improve cognitive function, enhance creativity, and increase focus and productivity. Exercise snacking can also be a great way to break up the monotony of a sedentary workday and give your brain a much-needed break. Plus, because exercise releases endorphins, it can improve your mood and reduce stress.

Exercise snack menu

Ready to give exercise snacking a try? Here are a few ideas to get you started:

• The desk workout: Stand up and do 10 squats, 10 lunges, and 10 jumping jacks. Repeat 3 times.

• The stair workout: Take the stairs instead of the elevator. When you reach your level, do 10 push-ups against the wall or on the floor.

• The lunchtime workout: Take a brisk walk around the block after lunch. If you have time, add in some lunges or jumping jacks.

• The commercial break workout: During adverts, do 10 squats, 10 lunges, and 10 crunches. Repeat until your show comes back on.

Grab a snack today

Exercise snacking is a simple and effective way to stay active and healthy, even when you're short on time. Start by incorporating one or two bite-sized workouts into your day, and see how you feel. You have nothing to lose (except some weight). It might surprise you how much more energised and productive you feel, not to mention how much easier it is to stick to a fitness routine when you don't have to carve out a sizeable chunk of time for it. So, your permission to (exercise) snack is granted. Get going today; your body and mind will thank you!