I wanted to take a couple of minutes today to discuss one of my favorite topics.
Snacking.
But not the kind of snacking you’re expecting.
Exercise snacking.
There’s a growing body of research that intermittent, short bouts of exercise throughout the day can result in surprising improvements in your overall fitness and cardiovascular health.
In fact, according to a study published this year in the Journal of Applied Physiology, performing a 2-minute walk — or a quick set of exercises such as squats — can offset the effects of a half hour of sitting.
That’s huge!
The first big study on the benefits of “exercise snacking” was published in the journal Medicine & Science in Sports & Exercise in 2017. The research showed that otherwise sedentary women who climbed stairs for just 20 seconds at a time, with rest, boosted their fitness levels by 12% in six weeks.
What can we learn from this?
Exercise snacks are short bursts of physical activity that you can squeeze into your day, no gym or workout clothes required. These mini-workouts are perfect for those days when you’re pressed for time but still want to get your body moving and maintain your fitness.
Here are some key benefits of exercise snacking:
1. Improved cardiovascular health
2. Increased muscle strength and mass
3. Better blood sugar control
4. Enhanced mood and energy levels
5. Reduced risk of chronic diseases.
Some simple exercise snacks you can try include:
– Taking the stairs instead of the elevator
– Doing a set of 10-20 squats or lunges while waiting for your coffee to brew
– Performing a 30-second plank during a TV commercial break
– Jogging in place for 1-2 minutes every hour
Of course, it’s ideal to follow a complete, well-designed training program with your coach a few times a week … all in one shot.
But what if life gets in the way and you can’t do “ideal” today?
You can still get some amazing benefits from doing a few short bouts of squats, lunges, push-ups, or sit-ups whenever you have a couple of minutes throughout the day.
So don’t take the all-or-nothing approach. Start snacking on exercise and enjoy all the benefits. Your body and mind will thank you