Exercise snacking: A bite-sized approach to fitness

In the busyness of life, it can be difficult to find time for exercise. Between demanding work schedules, family obligations and a long list of other responsibilities, fitting in a workout can feel like a challenge. Often, it’s the first thing we drop to save time.

The good news? You don’t have to find 30 minutes or an hour to fit in a run or HIIT session. In fact, you can break up your exercise into small, manageable chunks throughout the day. This is a new wellness trend known as “exercise snacking.”

So, could this be a healthy habit to start adding to your life? Let’s dive into what exercise snacking is and how it may be the key to staying on track with your wellness goals.

What is exercise snacking?

Exercise snacking is a concept where you engage in short bursts of exercise during the day, so you can incorporate movement into the breaks of your normal routine—even if it’s just for a few minutes at a time. Instead of completing one, long workout, exercise snacking encourages you to get movement in throughout the day in shorter bursts.

Between 10 and 20 minutes each, these so-called "snacks" can happen multiple times in your day, with long rest times in between, breaking up sedentary behavior and even making fitness goals more attainable.

Generally, adults should aim for at least 30 minutes of movement each day. While this may seem impossible if you’re working to a deadline or have children to look after, exercise snacking means you can divide that 30-minute goal into bite-sized chunks. An exercise snack can vary in length, but ideally would range between 5-10 minutes. 

The goal is to move your body in a way that feels good to you, when you have the time; whether that’s taking your dog for a walk, turning on your favorite song and having a dance party in the kitchen, opening your favorite fitness app and doing a 5-minute core exercise or even climbing up and down the stairs a few times.

“Researchers have found that exercise snacks can even be between 20-60 seconds," said Gillian Koskie, MS, an exercise physiologist at Baylor Scott & White All Saints Medical Center   — Fort Worth. 

While a long session at the gym or a 45-minute indoor cycle class are great workouts, getting a quick walk in between meetings or squeezing in 10 squats between sending emails can be just as beneficial.

Benefits of exercise snacking

The benefits of these “exercise snacks” go beyond convenience. Even a small amount of exercise can improve your health. While research is still evolving on the concept of exercise snacking, recent studies say it could have the following benefits:

• Enhanced mood
• Greater exercise endurance
• Improved
• Increased aerobic fitness
• Increased energy levels
• Improved cardiovascular health
• Improved muscle mass and strength

“Research has shown that exercise snacking is an effective method in improving cardiorespiratory fitness and reducing sedentary behavior,” Gillian said. “Many people report that a lack of time and inaccessibility to a gym are barriers to getting an adequate amount of weekly exercise, or in some cases, getting exercise at all. So, by incorporating small bouts of exercise throughout the day in between activities of daily living, it prevents the need for setting aside a long period to work out.”

Why exercise snacking works

Exercise snacking works by making it easy to move your body each day, “If you do not have the time to set aside for a prolonged workout, even short bouts of exercise are better than nothing,” Gillian said.

As well as getting you moving, exercise snacking encourages you to form a habit of working out each day.

 “By incorporating exercise snacks throughout your daily routine, you will become more in-tune with other habits, such as your diet and hydration, sleep quality and stress levels, which leads to an overall more active lifestyle,” Gillian said.

If you’re someone living with a metabolic condition, such as diabetes, exercise snacking can be extremely beneficial to your well-being. Insulin resistance is a key factor in managing diabetes, and exercise helps the body metabolize glucose.

“Performing an exercise snack about 10 minutes before a meal can help lower the spike in glucose levels after eating,” Gillian said.

How to add exercise snacks into your everyday life

Adding new workouts into your life may seem like a daunting task, but it’s important to change up your exercise routine every now and then. There is no perfect number of how many exercise snacks you need to complete and even one or two “snacks” per day is good for you. Think of a 10-minute walk while on the phone with your friend or 20 jumping jacks after a meeting—these small movements add up.

Feeling inspired? You don’t need to sign up for a workout class or head to the gym. Here are some easy exercise snacks that you can try at home.

Take the stairs

Take advantage of stairs whether you have them in your home, office or even outdoors. You can get your heart pumping while vigorously climbing the stairs. If you can, always choose them over an elevator.

Go for a brisk walk

Going for a brisk walk is not only great for heart health but is especially beneficial for people with diabetes—a risk factor for heart disease. Walking also has been shown to increase the risk of diabetes. Whether you are tuning into your favorite podcast or taking a work call on the move, walking is one of the best ways to fit exercise into your day.

Take care of some chores you’ve been putting off

Believe it or not, you can get in a good workout doing simple household chores. Whether that’s vacuuming, gardening, cleaning, folding laundry or even organizing your closet, moving your body while tidying up your house is a double win!

Try bodyweight exercises

Whether you prefer to exercise in a gym or at home, you can complete simple bodyweight workouts in just 30 minutes, such as squats, a plank or lunges. Bodyweight exercises can be just as effective as traditional weightlifting.

“An exercise snack could look like walking up and down the stairs, jumping jacks, sit-to-stands, mountain climbers or push-ups,” Gillian said. For a longer exercise snack, you could combine a few of these exercises with rest time in between.

Stand up and stretch

Simple stretching exercises can help you maintain bone and joint health, especially if you’ve been sitting at a desk all day. Not to mention, it can improve both your mental health and mood. Use your phone to set an alarm and remind yourself to get up and move.

Make movement social

It’s important to maintain strong supportive social relationships and a physically active lifestyle. Some simple ways to incorporate both could be going on a walk with your co-worker during lunch, a 10-minute yoga break with a friend or even going for a quick jog around your neighborhood with a neighbor.

Is exercise snacking for you?

If you’re someone who regularly exercises multiple times a week, then you might notice exercise snacking won’t give you the same benefits you would see from your normal training schedule. However, if you live a busy lifestyle and find it hard to squeeze in some “me” time, then exercise snacking might be for you.

It’s important to remember exercise snacking isn’t a replacement for most, but if there’s a day or two where you can’t fit in your normal workout, then this might be a great option for you.

Curious about adding more exercise into your routine? Connect with a wellness and fitness specialist near you.