The Benefits of Exercise Snacks: Boosting Fitness in Bite-Sized Chunks
by natalie goulD
health + wellness coach
What if we told you there is a new kind of snack that is the perfect antidote to the mid-day slump, can be accessed anywhere and not only has zero calories - it actually burns them?
It’s called an “exercise snack”.
We all know the benefits of regular movement, yet according to the CDC, fewer than one quarter of Americans are meeting the physical activity guideline of 150 minutes a week of moderate intensity exercise. Additionally, many that are meeting this minimum level fall into the trap of hitting the gym hard for 45 minutes to an hour and then remaining sedentary for the rest of the day.
While something is always better than nothing, we now know that sitting for hours at a time can wreak havoc on our metabolic health in the form of blood sugar dysregulation, higher cholesterol and an increased likelihood of developing type 2 diabetes. For those that have a job requiring a lot of time at a desk, frequent travel, or for those just strapped for time, exercise snacks can be incredibly beneficial. So, what are they and how do we implement them?
What Are Exercise Snacks?
Exercise snacks are bursts of exercise done in short increments throughout the day. These 3 to 10 minute mini-sessions can take many forms and be customized based on what’s available to you at the moment.
Which ones you do and for how long will depend on whether you are replacing your usual workout or supplementing them in order to increase overall daily movement. For example, if it’s a day when you’re not able to do your usual 45 minute gym workout, perhaps you do 3 ten minute and 3 five minute exercise snacks throughout your day.
The key here is that you want to try and match the intensity of your usual gym workout for maximum benefit. Or, if you already worked out, but have many hours of sitting ahead of you, perhaps you set a timer to remind you to do 3 to 5 minute exercise snacks once per hour.
Exercise Snack Ideas:
Squats, lunges or wall sits
Running stairs
Push ups
Burpees
Calf raises
Walking
Bike, running or rowing sprints
Box jumps
Dance
Useful Tools:
Bands
Dumbells
Walking Mat and Standing Desk
Plyometric Box
Mat
What The Research Shows
A recent meta analysis of over 19 studies and 1,080 participants compared one single dose of exercise (continuous) to exercises broken up throughout the day. Results showed that while both groups reduced total body mass and improved LDL cholesterol, the exercise snack group showed more of a reduction in LDL, although slight.
Additionally research has shown exercise snacks have a significant positive impact on blood glucose levels after a meal, and perhaps most impressive is a study showing that just 1 minute of sprinting (3 x 20 second sprints) improved cardiometabolic and mitochondrial health as much as those doing 45 - 50 minute cardio sessions. Amazingly, that’s a better outcome with one fifth of the time commitment!
How To Implement Exercise Snacks
Think about whether your snacks are going to be a single session exercise replacement or supplemental to your daily practice. That will help you determine how many you need to do and for how long.
Determine what it is you need to execute. Perhaps you keep an extra pair of workout clothes, shoes and dumbbells in your car or your office. Maybe it’s finally time to upgrade to a standing desk or get one of those folding walking mats. Have what you need and keep it somewhat visible as a reminder.
Get snacking! Keep yourself accountable in whatever way works for you - by blocking your calendar, setting reminders on your phone or recruiting a friend or co-worker to do it with you.
Just think of all those moments during the day when we normally reach for our phones to pass the time - that’s the perfect moment to get some extra movement in.
And of course, if walking is one of your exercise snacks, we know the positive impact movement has on blood sugar regulation following a meal. So why not make it a habit to add a short walk after each meal? This easy “habit stack” can easily add an extra couple of thousand steps to your day.
Your body, your brain and your future self with thank you!
