“Snacking” on Exercise Makes it Easy to Reap the Benefits of an Active Lifestyle
If you feel like you could use some energy during the day, what do you normally reach for? Most of us would answer “coffee” or “a snack,” but a new research-driven philosophy of movement proposes that we have something else: a mini workout, or “exercise snack.” Brief exercise sessions that are peppered throughout your day can both give you many of the same benefits of longer workouts and help you feel more energized without turning to energy drinks or unhealthy snacks.
What is exercise snacking?
Exercise snacking involves adding more movement to your day-to-day activities with small workouts and changes in your habits. For example, you may make one of your weekly work meetings a “walking meeting,” or wear your exercise shoes all day long to give you a reminder to move around when you find yourself low on energy.
Exercise snacking can benefit you in numerous ways, including:
Boost energy
Temporarily suppress hunger
Like other kinds of exercise, it may help prevent non-communicable diseases like hypertension and heart disease
With these benefits, exercise snacking can allow those without time for (or interest in) extended formal workouts to improve their health.
Why is exercise snacking good for me? Don’t I need to break a sweat when I exercise?
It is common knowledge that regular exercise improves health, but in the past 10 years, research has shown that myokines, which are produced when you exercise for either a short or long period of time, may be the reason for that link. This explains the research from the Blue Zones Project® demonstrating that, in areas of the world where people live longer, people tend to be naturally more mobile, moving around every twenty minutes or so, and are not necessarily getting intensive regular exercise.
How does exercise snacking compare to traditional workouts?
Researchers don’t yet suggest replacing all of your workouts with exercise snacking, but anyone can benefit from incorporating these principles into their life. Trying exercise snacking may be particularly beneficial if you tend to be sedentary or have trouble fitting in workout times.
Can exercise snacking help me lose weight?
Exercise snacking may be a good lifestyle change if your goal is to improve your overall health, but if your goal is weight loss, this small adjustment will likely not make a major difference in helping you get results. Instead, it could be part of a combined plan for overall health and wellness. And exercise snacking may complement your diet by improving fitness and temporarily suppressing unwanted food cravings.
What are some quick exercises I can start with?
The possibilities for your “exercise snacks” are endless. Start with this list of ideas, but also consider the space available to you and the equipment that you have on hand as you decide what will be easiest and most natural for you.
Exercise snacks at work:
Try working at a standing desk, where it’s easy to stop and do squats or exercises like this 7-minute workout that requires only a chair.
Make your next work meeting into a walking meeting. As a bonus, the act of walking also boosts creativity!
Use the stairwell. A few times up and down the stairs will easily get your heart rate up between meetings.
Take the long way on foot for an exercise snack between Point A and Point B.
Stand up and go talk to your coworkers, rather than simply emailing or chatting them back.
Dust off your dumbbells, hand weights, or kettlebells and keep them by your desk for breaks at work.
Exercise snacks in your social & home life:
Make your social gatherings more active. Instead of dinner and drinks, propose a game like tennis or a walk in nature.
Turn housework into exercise. Mowing the lawn, weeding, washing the car, and even deep-cleaning the house are opportunities for movement.
Perform short exercises while watching TV. Sneak in push-ups during the commercial breaks, or set a timer for movement breaks while streaming shows online.
Incorporating any amount of movement is a positive change, so don’t be afraid to try just one or some of these tips. Rather than making you feel guilty if you miss a day, the best exercise for you is the one you enjoy, making your day feel more energized, and helping you feel your very best.
About Sharline Z. Aboutanos, MD, FAAP, FACS
Board certified plastic surgeon Dr. Sharline Aboutanos is an experienced plastic surgeon in Richmond, Virginia. She specializes in reconstructive and cosmetic surgery, such as breast augmentation, in addition to reconstructive pediatric surgery to help children with common conditions, including cleft lip and palate and craniosynostosis. To learn more or schedule your consultation, contact us online or call (804) 355-3410