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Exercise Snacks: What Are They and How to Incorporate Them Into Your Daily Life

Updated: Nov 14, 2023


Struggling to fit exercise into your busy schedule? Exercise snacks is a term coined for short bursts of physical activity that can be easily incorporated into your daily life, giving you the benefits of exercise without taking up too much time.


Generally, an ‘exercise snack’ is 15 minutes of exercise twice a day.


The Benefits of Exercise Snacks


Research shows that even small bouts of exercise can have significant health benefits. These quick sessions can improve cardiovascular health, increase energy levels, and boost mood.


Exercise snacks are also an effective way to burn calories and maintain a healthy weight, improve muscle strength and flexibility, and even enhance cognitive function.


Types of Exercise Snacks


There are various forms of exercise snacks that you can incorporate into your daily routine, in between meetings or during your lunch hour. These can include walking, jumping jacks, squats etc. These activities are great for boosting your energy levels, getting the blood circulation going and improving your mood.


Walking is a simple yet effective exercise snack that can be done anytime and anywhere. It helps to increase cardiovascular endurance and strengthen your leg muscles.



Jumping jacks are a fun and dynamic way to get your heart rate up and work multiple muscle groups at once.


Squats, on the other hand, target your lower body, including your glutes, thighs, and calves.


By incorporating these exercise snacks into your daily life, you can easily reap the benefits of physical activity and maintain a healthy lifestyle.


How to Find Time for Exercise Snacks


Try incorporating exercise snacks into your daily routine by finding pockets of time during the day when you can squeeze in quick bursts of physical activity. Start by identifying small windows of opportunity, such as during commercial breaks, while waiting for your coffee to brew, or during phone calls.


If you have stairs in your office building, for example, consider walking those eight flights of stairs instead of the elevator and you can tick your first exercise snack off for the day! Or park farther away from your destination to get in some steps.




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