Benefits of exercise 'snacks'

In the pursuit of fitness resolutions, many struggle to maintain a consistent exercise routine throughout the year. Only 9% succeed in adhering to a new regimen for the entire 12 months. Balancing work, family, and other responsibilities makes it challenging to commit to regular exercise.

However, integrating short bursts of activity, known as “movement snacks,” into your daily routine can positively impact both your well-being and overall health. These brief, easy-to-do exercises can be a gateway to a healthier lifestyle.

Research-Backed Benefits: Studies from McMasters University revealed that simple 20-second bursts of vigorous stair climbing, performed three times a day, three days a week, resulted in a 5% improvement in cardiorespiratory fitness after six weeks. This emphasizes the significance of small changes in enhancing overall health.

Habit Stacking for Success: To effortlessly include movement snacks, habit stacking is recommended. Utilize existing habits, such as mid-morning coffee breaks or pre-scheduled Zoom calls, to incorporate quick exercises. Setting reminders through the Pomodoro Method or fitness trackers can also promote intentional movement throughout the day.

Variety is Key: Tailor your movement snacks based on your fitness level. Activities like air squats, lunges, push-ups, jogging in place, or even a brisk walk down the hall can be effective. Mix up the exercises to engage different muscle groups and aim to move every two hours.

Intensity Matters: Engage in activities that elevate your heart rate. Complex, multi-joint functional movements are recommended for optimal benefits. While intensity is crucial, choose exercises you enjoy to increase adherence. Whether it’s burpees or other dynamic movements, find what works for you.

Beyond the Workday: Movement snacks need not be confined to office hours. Research supports the impact of incorporating vigorous intermittent lifestyle physical activity (VILPA) into daily life, even if it’s just a few minutes three times a day. Activities like playing with your kids or taking stairs after a long flight contribute significantly.

Supplemental Approach: While movement snacks enhance daily activity, they should be viewed as supplements rather than replacements for longer, intentional exercise sessions. Meghan Wieser advises treating them as “a little nibble throughout your day that feeds your body.”

In the quest for a fitter and healthier lifestyle, incorporating exercise snacks emerges as a practical and achievable strategy, offering a holistic approach to well-being.

Re-reported from the article originally published in The Fortune