Exercise Snacking: A Guide to Fitness in Small Doses

What Is Exercise Snacking?

Exercise snacking refers to short bursts of physical activity performed throughout the day rather than traditional long workout sessions. These ‘snacks’ of exercise, typically lasting 1 to 5 minutes, are designed to fit seamlessly into your daily routine, making fitness accessible and manageable for people with busy schedules. The concept is rooted in the idea that small, consistent movements can contribute to overall health and well-being. Exercise snacking can be done at home, at work or in a public space like a park.

Being more active lowers our risk of many diseases. It also provides many benefits to our mental wellbeing – when endorphins get released they have impact how you feel. Getting a ‘boost’ of endorphins throughout the day can make you feel good.

Who Is Exercise Snacking For?

Exercise snacking is ideal for:

·        Beginners: People new to exercise who find traditional workouts daunting.

·        Seniors: Older adults seeking gentle and manageable ways to stay active.

·        Anyone struggling to find time for longer workout sessions.

·        Anyone looking to incorporate more movement into their day without committing to a full gym session.

Always consult with a doctor or healthcare professional before starting new exercises to ensure they are suitable for your individual needs.

How to Do Exercise Snacking

The beauty of exercise snacking lies in its flexibility. Here are some tips to implement it effectively:

• Stay consistent: Aim to get in 10 minutes of activity snacks spread throughout your day.

• Set reminders: Use alarms or apps to prompt movement every couple of hours.

• Keep it simple: No equipment is necessary; bodyweight exercises are perfect for quick bursts.

• Mix it Up: Rotate between different types of exercises to keep it interesting.

• Integrate exercise snacking into daily tasks:

• Perform squats while brushing your teeth

• Do calf raises or squats while waiting for kettle to boil

• Complete some chair sit to stands while watching television

• Get up and walk around while on a phone call

• Get off the bus one stop earlier

Always consult with a doctor or healthcare professional before starting new exercises to ensure they are suitable for your individual needs.