What’s an “Exercise Snack?”

When you think of an exercise snack, you probably think of things like protein shakes, smoothies or high-protein, nutrient-dense foods. However, an exercise snack isn’t any type of food at all. Keep reading to learn what you need to know about exercise snacks, including what they are, health benefits and examples to try.

Exercise Snacks Explained

An exercise snack can be defined as short bursts of physical activity throughout your day to help you reach the recommended 150 minutes of moderate physical activity per week. The reason they’re called snacks is that they’re like bite-sized bits of exercise that should last between one and five minutes. For optimal results, you should try to complete at least three “snacks” per day.

We’re living more sedentary lives than ever before. According to the American Heart Association, less than half of adults and fewer than one in five children in the U.S. get the recommended amount of physical activity per week. Because of that, our risk of developing health conditions like high blood pressure and obesity has increased. Exercise snacks are quick and effective to combat a sedentary lifestyle and help you meet your fitness and wellness goals by implementing short bursts of movement.

How Exercise Snacks Benefit Your Whole Health

For many, lack of time or motivation is the biggest hurdle when it comes to exercising. But one of the greatest benefits of exercise snacks is that they’re short bursts of physical activity that don’t require a gym or special equipment, and they’re easy to do, similar to high-intensity interval training (HIIT). Other potential benefits of exercise snacks include:

• Energy boost
• Greater muscle strength and flexibility
• Improved body composition
• Improved heart health
• Increased endurance
• Lower blood pressure
• Lower levels of stress
• More oxygen-rich blood
• Reduced blood sugar levels

To get the full benefits from exercise snacks, consistency is key. While any physical activity is better than nothing, you won’t reap the full benefits of exercise snacks if you complete five or six a week. For optimal results, try aiming for three “snacks” daily.

Exercise Snacks to Try at Work or Home

Whether you’re a stay-at-home parent or an in-office employee, these quick bursts of movement can easily be worked into your daily life. The list of options is seemingly endless, but here are a few of our recommendations:

• Fast-paced walk
• Jumping jacks
• Jumping rope
• Lifting small weights
• Mountain climbers
• Push-ups
• Squats or lunges
• Stair climbing

While effectively incorporating exercise snacks into your daily life is beneficial for your overall health, the goal is to build on these smaller bursts of movement. Research tells us that, over time, our bodies get used to the same stimulus and eventually enter a plateau, meaning you won’t gain more muscle or endurance by doing the same exercise all the time. When you feel ready, try lengthening the amount of time you exercise or increase the intensity by going for a run or practicing weightlifting. However, talk with your doctor before trying any exercise snacks to make sure the exercise is safe for you.

Helping You Live a Life of Wellness

At AdventHealth, we’re here to help you live a life of wellness. Visit us here to learn more about our heart and vascular care services or schedule an appointment with one of our doctors. You have what it takes to lead an active, healthy lifestyle.