March 2024 Exercise Snacks: How Small Bursts of Activity Can Improve Your Health
By Maya Kane
What makes you reach for a snack during the day? It may be to break up your time between meals, provide your body with sustenance, and/or find a moment of refreshment in the midst of daily activities. Have you ever considered that snacks can apply to more than just food? A different type of snack is rising into popularity˗˗ exercise snacks. Like food snacks, these are smaller, take anywhere bouts of exercise meant to sustain us throughout busy days. They are customizable to fit individual preferences and are helpful in combatting afternoon slumps. Read on to learn what these new forms of snacks look like, and if they are a right fit for you!
What is an exercise snack?
To begin to define an exercise snack, let’s first define what it is not—it is not a prolonged bout of activity, nor is it even a “chunked” activity that occurs in ten-minute breakdowns throughout the day. Rather, exercise snacks are quick bouts of exercise completed multiple times throughout the day to break up sedentary time. They are designed to be an add-on to your usual exercise routine. These bouts can last for as few as 20-seconds up to two-minutes and are designed to get the heart rate elevated and the blood pumping. This style of movement can be implemented during busy work or school days— even at your desk! Exercise snacks are one option for accessing feel-good exercise that is beneficial for the body and mind, especially when it is particularly difficult to fit into your schedule.
How much should I snack? What kind of snacks?
There is no perfect number of exercise snacks to complete per day, but with more bouts comes more benefit. That serves to say even the introduction of one snack per day as a new habit will have a wellness payoff. What are a few ways to begin to incorporate exercise snacks into your routine? Consider setting a timer for a snack every 60 minutes— studies show this practice helps increase heart health measures by breaking up prolonged periods of sitting. Or you may find it practical to participate in a snack every time you get up to go to the bathroom or talk to a coworker or classmate. Better yet, have them join in!
Tip: start with 20 seconds and add 5 seconds each week as you work your way up to 60 seconds or more. Here are ideas for exercise snack choices:
- Squats at your desk
- Jog or walk quickly up a flight of stairs
- Jog, walk, or dance in place
- Perform high knees up and down the hallway or at your desk
- Jumping jacks
Do exercise snacks really work?
You might be thinking—how beneficial can these short exercise snacks really be? (i.e. are they worth it?). We are still learning more as researchers continue to study exercise snacks in large and varied groups of people from different age ranges and with different health conditions. From initial studies on groups of inactive young adults without health conditions, benefits include:
- Increased aerobic fitness
- Increased blood flow and vascular health
- Increased blood sugar regulation and decreased insulin resistance
- Increased ability for muscles to absorb and utilize proteins for repair and maintain muscle mass
- Increased release of feel-good endorphins for a mood boost
All of these results are exciting and help reframe what a routine of healthy movement can look like! In time we will see if exercise snacks are included in the Physical Activity Guidelines for Americans, and if they may influence these recommendations. For now, we know that these snacks are approachable, help decrease barriers to exercise, and are a way to infuse your day with joyful movement!
What are the takeaways?
- Exercise snacks are short bursts (20-120 seconds) of activity spread throughout the day, and can be completed anywhere
- Aim to have one exercise snack every hour- but work your way up to this by practicing small additions over time
- You can walk, jog, run, squat, dance or jump! Exercise snacks are any form of movement that is safe for you to complete and gets your heart rate up. Be creative!
- Exercise snacks have been shown to help improve aerobic fitness, blood flow, and cardiovascular health
- Exercise snacks are a great way to break up sedentary time throughout the day
Get to Know Our Author:
Kane is a senior majoring in Health and Exercise Science with a concentration in Health Promotion. Kane is interested in sports nutrition and what nutrients we need to fuel our bodies before and after a workout. She is also interested in nutrition practices that do not condone diet culture but rather a balanced diet free from restriction. Fun fact about Kane: she has visited 8 different countries!
More Information
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!