In a world where many of us struggle to find the time for a traditional workout, the concept of "exercise snacking" offers a refreshing and accessible alternative. Exercise snacks are short bursts of activity—ranging from 30 seconds to 10 minutes—that can include almost any type of movement, from climbing stairs and walking to doing squats or dancing. This innovative approach to fitness has gained traction in recent years, supported by numerous studies that highlight its significant health benefits.

The term "exercise snacking" was first used in 2007 by cardiologist Dr. Howard Hartley, then an associate professor of medicine at Harvard Medical School. Since then, research has consistently shown that these mini workouts can have a profound impact on overall health and fitness. For instance, a small study published in the journal Exercise and Sport Sciences Reviews in January 2022 demonstrated that performing 15- to 30-second exercise snacks three times daily improved cardiorespiratory fitness levels and exercise performance in inactive adults. The "snacks" in this study included stair-climbing and cycling.

The benefits of exercise snacking extend beyond cardiovascular health. A July 2023 study involving 22,398 people found that adults who reported they didn't work out saw a 17% to 18% reduction in cancer incidence after incorporating just 3.4 to 3.6 minutes of vigorous physical activity daily, done in bursts lasting less than one or two minutes. Another study published in JAMA Oncology showed that hitting 4.5 minutes of vigorous, intermittent physical activity each day was associated with a 31% to 32% reduction in cancer incidence.

Exercise snacking also has a positive impact on brain health. A March study in JAMDA: The Journal of the Post-Acute and Long-Term Care Medical Association revealed that adding even a small amount of moderate to vigorous physical activity to one's daily routine reduces the risk of dementia. Those who hadn't been doing any moderate to vigorous exercise received the largest benefit. "Doing anything is better than doing nothing," said Michael Betts, a personal trainer and director at TrainFitness in London. "As long as you’re moving some of the time, putting a little stress on your body, it will adapt and improve."

Exercise snacks are a favorite tool used by Dr. Supatra Tovar, owner of Dr. Supatra Tovar & Associates, a holistic health clinical psychology practice in Pasadena, California. "I’m a big proponent of behavior change that starts tiny," Tovar said. "So I like to create behaviors with my clients that are easy, accessible, and doable every to most every day of the week." The key to making these tiny, new changes stick is to tie them to a behavior you do every day at the same time. For example, if you immediately brush your teeth upon waking up, start doing a few jumping jacks or lunges as soon as you set down your toothbrush. "When you incorporate exercise snacks as a habit, they start to become ingrained, and you’ll begin to see their lifelong benefits," Tovar said. "Anyone I’ve given these to has reported back that they had no idea how much of a positive difference they would make."

Walking is one of the easiest exercise snacks, according to Tovar and Betts. It can entail a stroll around your neighborhood or just a lap around your living room. Once you get in the habit of walking a little each day, you can progress to doing intervals, increasing your pace for 20 seconds, slowing down for 10, and then repeating several times. "It pushes your body a little more each time," Betts said, "after which your body adapts and improves." But don’t rely just on walking. Wall push-ups will build strength in your arms, for example, while squats are great for beefing up your leg strength. If you want to be able to climb stairs without getting out of breath, start walking up and down stairs a little more quickly than you normally would. "There’s always an exercise snack that can help improve each part of your body in some way," Betts said.

You can also make any exercise snack more difficult if it becomes too easy. A wall push-up can progress to one performed on the floor, while a chair squat can become an air squat. An easy stroll can turn into a light jog. Exercise snacks don’t have to be a specific type of activity, either. "Cleaning your house is exercise," said Tovar, who is a fan of NEAT movements. NEAT, or nonexercise activity thermogenesis, refers to the energy expended from all physical activities that aren’t structured exercise. Doing chores, playing with your kids, and even fidgeting are all forms of NEAT. Tovar points to people living in "blue zones," which are areas around the globe where people routinely live long and healthy lives, such as Okinawa, Japan, and the Italian island of Sardinia. "They’re moving all of the time, doing NEAT exercise all day long," she said, whether that’s walking to the store, squatting to garden, carrying groceries, or doing chores. "NEAT exercise can burn up to 2,000 extra calories per day if you’re constantly moving throughout the day."

All that motion is welcomed by the body and not a detriment. "Your body is kind of lazy," Betts said. "It doesn’t like to do much and will slowly deteriorate over time without use. Doing these little exercise snacks reminds your body that it does need to work to maintain and improve its overall function."

Incorporating Exercise Snacks into Your Daily Routine

The beauty of exercise snacking is its flexibility and accessibility. Whether you’re at home, at work, or on the go, there are countless opportunities to incorporate short bursts of activity into your day. Here are some practical tips to get you started:

Morning Routine

- Stair Climbing: Start your day by climbing a few flights of stairs. This simple activity can get your heart rate up and energize you for the day ahead.

- Wall Push-Ups: Do a set of wall push-ups while waiting for your coffee to brew. As you get stronger, progress to floor push-ups.

- Stretching: Spend a few minutes stretching your major muscle groups. This can improve flexibility and reduce the risk of injury.

Work Breaks

- Desk Exercises: Incorporate short exercises like seated leg lifts, chair squats, or desk push-ups during your breaks. These activities can help counteract the effects of prolonged sitting.

- Walking Meetings: Instead of sitting in a conference room, suggest taking a walking meeting. This not only promotes physical activity but also encourages creativity and focus.

- Stretch Breaks: Set reminders to stand up and stretch every hour. Simple stretches like reaching for the sky or touching your toes can make a big difference.

Evening Routine

- Dancing: Put on your favorite music and dance around the living room. Dancing is a fun and effective way to get your heart rate up and burn calories.

- Household Chores: Turn chores into a workout. Vacuuming, sweeping, and washing dishes can all be forms of NEAT exercise.

- Evening Walk: Take a short walk around your neighborhood. This can help clear your mind and provide a relaxing way to end the day.

Making Exercise Snacking a Habit

The key to making exercise snacking a sustainable part of your life is consistency and habit formation. Here are some strategies to help you stick with it:

Tie It to Existing Habits

Identify activities you do every day and attach your exercise snacks to them. For example, do a few squats every time you brush your teeth or take a short walk after every meal. By linking exercise snacks to familiar routines, you increase the likelihood of making them a permanent part of your day.

Set Realistic Goals

Start small and gradually increase the intensity and duration of your exercise snacks. Setting achievable goals can help you build confidence and avoid burnout. Celebrate your progress and adjust your goals as needed.

Track Your Progress

Keep a log of your exercise snacks to monitor your progress and stay motivated. Seeing how much you’ve accomplished can be a powerful motivator to keep going. You can use a simple notebook, a fitness app, or even a spreadsheet to track your activities.

Mix It Up

Variety is key to keeping exercise snacking interesting and effective. Experiment with different types of activities to target different muscle groups and prevent boredom. Try combining cardiovascular exercises like stair climbing with strength-building exercises like squats or push-ups.

The Science Behind Exercise Snacking

The benefits of exercise snacking are backed by solid scientific research. Studies have shown that short bursts of activity can improve cardiovascular health, reduce the risk of chronic diseases like cancer and dementia, and enhance overall physical fitness. The reason behind these benefits lies in the way our bodies respond to physical activity.

When you engage in short bursts of exercise, your heart rate increases, and your muscles are activated. This stimulates your cardiovascular system, improves blood flow, and enhances muscle function. Over time, these small bursts of activity add up, leading to significant improvements in your overall health and fitness.

Moreover, exercise snacking can be particularly beneficial for those who lead sedentary lifestyles. By breaking up long periods of inactivity with short bursts of movement, you can counteract the negative effects of prolonged sitting and promote better health.

Exercise snacking offers a flexible and accessible way to incorporate physical activity into your daily routine. Whether you’re climbing stairs, doing squats, or dancing around the living room, these short bursts of activity can have a profound impact on your health and fitness. By starting small, setting realistic goals, and making exercise snacking a habit, you can enjoy the lifelong benefits of improved cardiovascular health, reduced risk of chronic diseases, and enhanced overall well-being.

Remember, every little bit of movement counts. So, the next time you find yourself with a few spare minutes, consider taking an exercise snack. Your body will thank you for it.