When you hear the term ‘exercise snack’ you may well think it’s a tasty morsel to give you energy before a workout. In fact, exercise snacking doesn’t involve food – it’s all about enjoying exercise in ‘bite size’ amounts – perfect to fit in during busy times.
Of course, it doesn’t have to be the fast-approaching festive season playing havoc with your exercise schedule. In today’s fast-paced world, finding time for a full-length workout can be a challenge. Not to mention when it’s dark, cold and wet outside and the thought of going to the gym or a class doesn’t appeal.
This is where exercise snacks come in – bite-sized bursts of movement you can fit into your day. These short sessions, lasting between one and 10 minutes, are perfect for staying active, building strength and improving overall health.
Below are some suggestions to get you moving, elevate your heart rate, lift your mood, boost your bone density and maintain your mobility.
Exercise Snacks: Why They Work
- They’re Easy to Fit In
Exercise snacks don’t require hours at the gym. Whether you’re between Zoom calls or festive meals, waiting for the kettle to boil or watching TV, you can squeeze in these mini workouts. There is little by way of preparation or kit needed. Perfect!
- Boost Your Health
Short bursts of activity can increase your heart rate which helps to improve your cardiovascular health. Studies show that spreading exercise throughout the day is just as effective as longer workouts for overall fitness. Indeed, short and frequent movement and exercise stints are actually better for your health than an intense workout followed by being sedentary for the rest of the day.
- Build Bone Strength
Weight-bearing exercises, even for a few minutes, can help strengthen bones, reducing the risk of osteoporosis. The sensible mantra of ‘prevention being better than cure’ is never more relevant than when building bone health.
- Improve Mobility
Regular movement keeps joints flexible, reducing stiffness and the risk of injury. Exercise snacks are ideal for maintaining mobility as we age.
Simple At-Home Exercise Snacks
Here are some ideas to get you started – adapt as you see fit and start slowly before building up if you’re new to exercise.
For Cardiovascular Health
- Stair Climbs: Run or walk up and down the stairs for 1–2 minutes. Great for your heart and legs!
- High Knees: March or jog in place, lifting your knees high for 30 seconds to 1 minute. Raising your knees by stepping up and down on the spot is harder than it sounds. You can increase the level of challenge, should you wish, by having your arms straight above your head and pulling down each time you raise your knees.
- Jumping Jacks: A classic! Do a set of 20 to 30 for a quick energy boost. Step rather than jump to lessen the impact.
Build a routine where you do all three exercises, one after the other. You can vary the length of time to offer more challenge.
For Strength
- Bodyweight Squats: Stand with feet shoulder-width apart and lower your body as if sitting in a chair. Make sure you keep your back straight and eyes focused straight ahead. Aim for 10–15 repetitions (reps)
- Wall Push-Ups: Place your hands on a wall at shoulder height and push your body away. Ideal for building upper body strength. You can increase the level of challenge by doing Box Press Ups – like normal press ups but in an all-fours position.
- Chair Dips: Use a sturdy chair to lower and lift your body, targeting your triceps. Do 8–10 reps. Do be careful – the chair needs to be sturdy so test it before committing!
For Bone Density
- Calf Raises: Stand near a counter so you can hold for balance and lift onto your toes. Repeat 10–15 times.
- Step-Ups: Use a low step or sturdy surface to step up and down, alternating legs. Perform for 1–2 minutes.
- Skipping: A few minutes of skipping (with or without a rope) strengthens bones and gets your heart pumping. If you don’t like skipping, try hopping – alternate 20 hops per leg and do three sets to complete 60 on each leg.
For Mobility
- Cat-Cow Stretch: On your hands and knees, arch your back upwards, then dip it downwards, moving gently through your spine. Breathe in as you move down and exhale as you arch upwards.
- Shoulder Rolls: Roll your shoulders forward and backward for 30 seconds to release tension.
- Toe Touches: Stand tall and slowly reach for your toes to stretch your hamstrings and lower back. You really should attempt this slowly and don’t jerk or push yourself to touch your toes – go as far as you are able without causing discomfort.
Tips for Getting Started
- Set a Timer: Use your phone to remind you to move every hour. Each quick 1–2 minute session soon adds up!
- Combine with Daily Tasks: Squat while brushing your teeth, walk with high knees on the spot while the kettle boils and stretch during ad breaks on TV.
- Track Your Progress: Write down each exercise snack to stay motivated and appreciate your progress.
Why It Matters
Staying active “a little and often” is not just practical – it’s transformative. In the UK, sedentary lifestyles and long work hours are common; these small bursts of movement can make a big difference. They promote better posture, boost energy levels and support our long-term health.
So, ditch the guilt of skipping a full workout and embrace exercise snacks. With no equipment needed and very little time required, they’re the perfect route for building your fitness and health, even on the busiest days.