Today’s topic is "exercise snacks," a concept emphasizing short bursts of physical activity throughout the day. Unlike food snacks, these are brief exercises—lasting 30 seconds to 5 minutes—that can be done anywhere, without special equipment or a gym. Exercise snacks are a practical, time-efficient way to stay active, especially for busy people or beginners, and can lead to long-term exercise habits.
The recommended 150 minutes of moderate-intensity aerobic exercise per week can be achieved in small increments rather than long sessions. Exercise snacks allow you to accumulate activity over the day. For instance, taking a 5-minute movement break every hour during an 8-hour workday adds up to 40 minutes daily. Over a week, this totals 200 minutes—well over the recommended amount.
For desk workers like me, incorporating exercise snacks can combat the sedentary nature of our jobs. Here are some examples:
At Work: Take the stairs, walk to a far-away restroom, or do hand-weight exercises at your desk. If you work remotely, try standing, stretching, or marching in place during virtual meetings.
While Watching TV: Get up and move during commercial breaks.
On the Go: Park farther from your destination or opt for stairs instead of elevators.
I also use a standing desk to reduce sitting time, as standing burns twice the calories and lowers health risks associated with prolonged sitting.
Check out Yale Medicine's article: https://www.yalemedicine.org/news/sitting-health-risks
Exercise snacks aren’t just convenient; they’re impactful. Studies show they boost energy, enhance mood, and improve focus, making them a great option for breaking up stressful days. Regular activity also reduces health risks linked to prolonged sitting, often referred to as “the new smoking,” which increases the risk of conditions like heart disease, cancer, and diabetes.
While exercise snacks are short, consistency is key. Incorporate them most days of the week to see noticeable benefits.
Give exercise snacks a try and see how they fit into your life. Visit my Facebook page to share your experience and tips. Small changes can lead to big health improvements!

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