When you snack, you probably think of granola bars or forbidden pleasure treats between meals. But there is a whole other genre of snacks that is the absolute opposite of this, and it just so happens that this snack has nothing to do with food. It’s called exercise snacking, and I’m positively sure (even after a week of testing it) that it’s one of the simplest ways to keep up with activity in a high-energy lifestyle.
The idea is quite unpretentious: instead of dedicating a particular time for a 45-minute workout, you divide the activity into small segments that you do at different times of the day. These short exercises could last from 1 to 10 minutes and be styled to fit in your daily tasks – no gym membership, no too much equipment or other time block required.
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What Is Exercise Snacking and Why Try It?
Exercise snacking is the kind of activity that you can have as a snack on different occasions throughout the day. This might be two minutes of bodyweight exercises before you leave your home, a few staircases mostly taken during lunchtime, or even just a couple of squats while having a work call. You do not have to detach the mat when it’s there nor even change the outfit.
The idea caught on with me because on those days I’ve experienced the feeling of “all-time occupied” with my plans and there was no way to do a full workout, I really felt attracted to this type of snack. I wanted to see if these short workouts were enough to give me the sort of feeling that I had done my bit for my health. Verdict: they really do so and even a little extra.
How I Structured My Week of Exercise Snacking
I have not stipulated any very strict rules because I intended to make it practical. I just agreed with myself that I would perform several targeted motions every day. For example, on one morning, I did 3 minutes of squats, lunges, and planks. At lunchtime, I hurried up the stairs instead of using the elevator. When I was working at home, I took a break every hour for me to do an activity – it could be desk push-ups or favorite yoga stretches.
Although these micro-movements occurred at various times of the day, after around every five-minute period, I experienced a significant increase in my heart rate and a surge in my energy levels.
It’s the Full Monty (and Still Free)
The biggest surprise of all? I didn’t need to spend a cent. No training equipment. No courses. No subscription apps. I used only my own body and a bit of creativity. I had a chair that I used for split squats and tricep dips, a towel that I used for sliders on my hardwood floor, and even a wall that I did isometric holds to.
Not only did I save money by not spending it, but I also felt like I was spending on something fruitful. On the first day, I noticed that I did not feel so tired in the afternoon. And as the days passed, I was eager to get my short breaks to do some exercise. The breaks gave me the same thrilling energy as the post-workout high but without the pressure of time commitment.
Mentally and Physically I Felt Improved
The change of attitude turned out to be the biggest surprise. I used to be the type of person who would feel guilty about missing a training session even if it wasn’t part of the structured plan. But I went through this week without feeling like I was going off the right path with my desires for a healthy life.
I did better; I exercised daily, I had meetings with my body, and I also left the long stretches of sitting moments. And what’s the result? I felt more vital. Even those times I stayed indoors, I didn’t experience pressure on my emotions, and I felt light — physically and emotionally.
Drastic Changes, Minor Changes
Sure, having a go at snack-sized workouts, alone, won’t take the place of a full body workout or as long a run. But that isn’t the point. It’s presented in order to keep you active, improve cardiovascular health and maintain your energy levels without slashing your schedule.
It has been found that even short spans of exercise can significantly improve the state of your heart along with your metabolism. If you are predominantly sitting or have limited free time, then you can actually heal through your daily “snacks” of moving.
I made a conscious effort to squeeze in small bits of exercise for 7 whole days, and I’m totally committed now. It’s not about the perfect score, one step at a time, and you get the whole way. And even when I didn’t have time for a full workout, I found that moving in small bites with this, kind of, ‘exercise snacking’ kept me active, in high spirits, and better linked to my body.
Whether or not you are caught up multitasking with work, family, or just don’t feel like enjoying long workouts, this style might be the perfect match for you. It is adaptable, useful, and durable. Commence by doing some sit-ups between meetings, a quick walk after a heavy lunch, or a few jumping jacks when your coffee is brewing. They count, and your body will be grateful to you.
