Exercise snacks are short, intense bursts of physical activity that are performed throughout the day to break up sedentary time. They last anywhere from 30 seconds to 5 minutes and are done multiple times per day. The moderate to vigorous intensity raises your heart rate to help improve your cardiovascular health, muscle strength, helps control blood sugar levels and helps manage weight. The best part is that you don't need a gym or special equipment. You can do them at home or in the office.
Here are some examples of exercise snacks:
- Stair Climbing such as running or walking up and down stairs for 2-3 minutes
- Strengthening/Muscle Building such as chair squats, wall push-ups or lunges
- Flexibility such as yoga poses that do not require the use of a mat
- Desk/Office Moves such as calf raises, stretching or going from a standing to a seated position
- Aerobic such as jumping jacks or jump rope
- Active Breaks such as a 5 minute fast paced walk or dancing
Research shows that even short, frequent activity improves overall fitness and health. Exercise snacks are helpful for people with busy schedules or for those who find it difficult to dedicate 30-60 minutes to a single workout session. So, take the stairs instead of the elevator or march in place while waiting for a coffee. Fit those exercise snacks into your day and keep moving!
For quick reference, check out the Exercise Snacks infographic below.
JUST A REMINDER: Always consult with your healthcare provider before starting or increasing any exercise program.
