Exercise Snacking
Authored by Kyle Golden (November 3, 2023)
What is Exercise Snacking?
No, it is not snacking on tasty treats throughout the day. The concept of exercise snacking - or fitness snacking - is breaking up your traditional workouts into several small 5 to 10 minute routines. The idea is that you get all your functional or strength training completed during the day on your short breaks. Most of the routines use little or even no special equipment and don't have to be high intensity interval training workouts.
Stop Sitting All Day
While working you should be taking several small breaks every hour or so to keep your body moving and allow your mind to refocus. Sitting at a desk all day can have detrimental effects on one's health. Sedentary behavior can lead to an increased risk of chronic health issues. It can also contribute to poor posture, back pain, and other musculoskeletal problems. Lack of physical activity can impact mental health, possibly leading to feelings of anxiety and depression. Therefore, it is crucial to incorporate movement into your daily routine to counteract the negative effects of prolonged sitting.
Why It Works
Exercise snacking works because it's a way to introduce physical activity into your daily routine in a manageable way. Here's why it's effective:
Fits into busy schedules: Many people struggle to find large blocks of time for lengthy workouts. Exercise snacking can fit into your day more easily, as it’s simply about using a few minutes here and there to be active.
Promotes metabolic health: Just as eating small snacks throughout the day can keep your metabolism fired up, so can exercise. Short bouts - even if for only a few minutes - of physical activity can help to keep your metabolism active, which can aid with weight management and overall health.
Boosts energy and focus: Short bursts of exercise can help to invigorate your mind and body. This can increase your energy levels and sharpen your focus, making you more productive.
Promotes consistency: With exercise snacking, you're aiming to be active throughout the day, every day. This regularity can help you to establish a consistent exercise habit, which is key for reaping long-term health benefits.
Reduces sedentary time: Exercise snacking encourages you to move more and sit less. This is important, as a sedentary lifestyle can lead to numerous health issues, including heart disease and obesity.
Adaptable to individual needs: The beauty of exercise snacking is that it's flexible. You can tailor your mini workouts to your fitness level, preferences, and the time and space you have available. This makes it more likely that you'll stick with it.
Sample Routine
Instead of just walking about or heading to the kitchen for a food snack or beverage (besides water), give this a try. Start out by introducing 2 short, 7 minute routines to your day - a morning and an afternoon one. Progress by adding another routine each week until you are getting a full 45 minute workout in during the day, in the form of multiple exercise snack breaks. They can be as simple as some suggestions below and won't even require a gym or personal trainer.
Exercise Snack 1
3 Sets: 20 Jumping Jacks, 20 Body Weight Chair Squats
Exercise Snack 2
3 Sets: 10 Push Ups, 20 Lunges
Exercise Snack 3
3 Sets: 15 Chair Tricep Dips, 15 Glute Bridges
Exercise Snack 4
3 Sets: 20 Floor Crunches, 30 Light Weight Russian Twists
Remember, while taking several exercise snack breaks can be a great way to incorporate more physical activity into your day, it shouldn't replace longer, more intense activity completely. There is still great benefit to vigorous exercise like aerobic fitness, and other training for cardiovascular health, so don’t neglect those workouts or fully substitute them with exercise snacks.
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(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)
Hi, I’m Kyle Golden,
Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!