When you think of snacks, your mind immediately jumps to food. A snack is typically a small amount of food eaten between the traditional main meals. This means a bit of nibbling at random intervals before lunch or dinner. The dangers of unchecked snacking are already well-known. However, there are other types of snacks, including what are known as ‘exercise snacks’.
But what exactly is an exercise snack? The accepted definition refers to short bursts of physical activity, lasting anywhere from 10 seconds to a maximum of 10 minutes. The term is traced back to a US cardiologist in 2007. Any type of movement qualifies as an exercise snack. Think of walking, squats, dancing, climbing stairs, household chores, or anything else that gets you moving — and at whatever intervals you choose.
Exercise snacks, or mini workouts, have over the years been proven to offer numerous health benefits. In one study, snacking on exercises for just 15 to 30 seconds three times daily improved cardiorespiratory fitness in adults. Other studies have shown reductions in cancer incidence and mental health benefits. Exercise snacks have also been linked with longevity, as seen in communities constantly moving.
Exercise motivation
For those unable to dedicate large chunks of time entirely to physical exercise, there is an alternative. Those who cannot afford costly gym memberships or other fitness club fees aren’t left out either. All you need to do is make some movement every so often. Any movement will do. You don’t need to snack for long periods either, nor do you need to break a sweat. Studies have shown that you can burn as much as 2,000 calories a day just by being constantly on the move, without the need for intense exercise. That is surely motivation to snack on exercises.
For those already engaged in intense physical activity, there’s no need to stop. The established recommendation for moderate or vigorous physical activities—150 or 75 minutes per week, respectively—still stands. However, many people struggle to maintain this level of discipline. The alternative is not to simply become sedentary and do nothing at all.
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If you allow your body to remain idle, it will gradually deteriorate over time. Your muscles and bones will weaken, your cardiovascular system will suffer, your metabolism will slow down, and other bodily systems won’t function as well either. Exercise snacks can help remedy all of that. You can start with small movements and build momentum as you go. Sustaining the habit will pay off in the long run and leave you much healthier compared to idling and only snacking on food.
