Dividing Fitness into Bite-Sized Pieces with Regular "Workout Morsels"
Working out for hours in the gym might seem daunting or even impossible. But what if you could improve your fitness in just a few minutes? Enter the concept of "exercise snacks" — brief bursts of physical activity throughout the day that deliver real health benefits without the time commitment of traditional workouts.
Here are five things to know about exercise snacks:
They're Flexible and Convenient
Exercise snacks don't require special equipment or a structured program. You can move in ways that feel good for you, anytime and anywhere. Want to squeeze in a workout between Zoom meetings or during a coffee break? Try these suggestions:
- Climb a flight of stairs at full speed
- Do 10-20 air squats
- Do 30-second jumping jacks or high knees
- Take a brisk, five-minute walk outside
- Do a few push-ups or planks
They Offer Unique Physiological Benefits
Short bursts of exercise, like those in exercise snacks, rely on anaerobic energy systems to produce quick, powerful energy. This leads to several benefits:
- A short-term adrenaline boost, which rapidly increases glucose uptake into cells
- An elevated heart rate
- Improved blood vessel function
- Enhanced insulin sensitivity
They're Scientifically Backed
Research supports the benefits of exercise snacks:
- A 2019 study found that climbing stairs in short bursts, three days a week for six weeks, significantly increased peak oxygen consumption (VO2 max) — a measure of heart and lung function — in sedentary individuals.
- Another study showed that brief, repeated bouts of intense activity helped control blood sugar levels better than a single, 30-minute workout for people with insulin resistance.
They're Easy to Incorporate Into Your Life
Because exercises snacks are so short, they lower the psychological barrier to exercise, making it more likely you'll stick with it and develop a habit. Try changing a daily habit, like running up the stairs instead of taking the escalator, to encourage exercise snacks.
They Complement — Don't Replace — Traditional Workouts
The American Heart Association and World Health Organization recommend at least 150 minutes of moderate intensity or 75 minutes of vigorous exercise per week. Traditional workouts like weightlifting or long runs offer health benefits that exercise snacks don't, like building muscle and improving endurance.
So, view exercise snacks as a supplement to, not a substitute for, regular exercise. Add a few exercise snacks to your day, and try to fit in some longer workouts as well. By doing both, you'll maximize your fitness gains and improve your overall health.
- Incorporating short workouts, or exercise snacks, into your daily routine can help increase your energy levels, making it easier to stay active throughout the day.
- By burning calories in short bursts, these quick workouts can lead to a faster metabolism, which in turn boosts energy levels and aids in weight loss.
- Performing high-intensity exercise snacks, like sprinting up stairs or doing push-ups, can significantly improve heart health and enhance insulin sensitivity.
- Easy fitness tips like taking a brisk walk during coffee breaks or doing jumping jacks during commercial breaks can be incorporated into your daily routine as exercise snacks, promoting a healthier lifestyle.
- To further boost the effectiveness of exercise snacks, consider incorporating them alongside traditional workouts, such as weightlifting or long runs, to maximize fitness gains and overall health improvement.