If fitting in a full hour of exercise every day feels like too much, there may be a simpler approach: break movement into small bursts and spread them across the day. Fitness coach Dan Go recently highlighted the idea of “exercise snacks”, short bouts of activity that can be worked into everyday routines without setting aside a long workout window.
In an August 27 Instagram post, Dan pointed to the amount of time people spend sitting and suggested that frequent movement could be one way to push back against a sedentary routine. “An estimated 60–85% of people in the world and nearly two-thirds of children lead sedentary lifestyles,” he wrote.
What are exercise snacks?
The basic idea behind an “exercise snack” is pretty straightforward. Instead of waiting for a dedicated workout session to get moving, people can add short periods of activity throughout the day.
“Specifically, you want to have an exercise snack,” Dan said. The research he cited suggests that taking a five-minute walk every 30 minutes could help offset some of the effects associated with prolonged sitting.
That could mean getting up for a short walk rather than staying seated for hours at a time. These brief bursts can also be easier to fit around a busy schedule, while allowing people to build up more movement over the course of the day.
Simple ways to move more during the day
Exercise snacks do not have to involve a gym, equipment or a formal workout. Dan suggested making small changes to familiar routines instead.
Some options include:
1. Park farther away: Picking a parking space farther from your destination can add some extra walking to your day.
2. Take the stairs: Where practical, choose the stairs instead of an elevator or escalator.
3. Use a walking treadmill: For people who spend much of the day at a desk, a walking treadmill can offer a way to move while carrying out certain work tasks.
For anyone who finds the idea of setting aside a whole hour for exercise daunting, several shorter bouts of movement may feel much more manageable. Rather than treating exercise as something that only happens during a dedicated workout, the idea is to look for small opportunities to move throughout the day.
Repeated often enough, those little “exercise snacks” can become part of a more active daily routine.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.
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