When I hear the word ‘snack’ – my mind goes to slices of apple and almond butter or those fabulous Nairns coconut oat biscuits, but no, I’m talking about exercise snacks here. Convenient bitesize chunks of exercise, which we can easily fit into our day and which research has shown to be as beneficial than longer bouts of exercise and in some areas even more beneficial.
The HSE and NHS recommend a minimum of 30 minutes of moderate-intensity exercise (e.g. brisk walking, cycling or any activity where you’re breathing a little harder, upping the heart rate) for adults five days a week. It doesn’t sound like much however life can get in the way and sometimes 30 minutes can get swallowed up by our day.
So what are the benefits…?
1. Convenience
One of the top reasons people give for not exercising is time. But finding 15, 10 or even 5 minutes a few times a day make exercise a lot more accessible. It might mean getting up 15 minutes earlier to do a quick online class, it might be just doing 3 x sets of squats while you’re in your kitchen waiting for the kettle to boil, if you’re going to be on a call for walk can you put your earplugs in and do it while you’re walking? Perhaps it’s just going up and down the stairs a few times. Another convenient thing here is that we don’t need to get changed into our fitness gear or use equipment. We just need to move.
2. Boost Metabolism (several times a day!)
Short chunks of exercise during the day may actually help you burn more calories – because you can maintain a higher intensity for a shorter period, but also you’re powering up your ‘engine’ more than once a day benefitting from that afterburn effect of exercise.
There is evidence from a small number of studies that short bouts of exercise throughout the day can have a more favourable effect on fat loss and LDL cholesterol than longer bouts.
3. A great way to start to exercise or return to exercise
If you have never exercised before, and it’s never too late to start, short bursts of exercise a few times a day is a great way of easing yourself in gradually. The same applies if you’re returning to fitness after an injury or illness, start with small chunks and build yourself up, allowing your body to adapt and fitness to rebuild. Be mindful that you should seek clearance from a health professional if you’re starting out or if you are returning after serious health issues.
4. Improve Your Energy & Productivity
Apparently Dan Brown, author of the ‘Da Vinci Code’ does one minute of push-ups for every hour that he writes. He finds it helps boost his energy and productivity and we all know that sitting at our desk for hours on end can have a detrimental effect. Setting a timer to get up and move every 45 - 60 minutes can be a useful way to help you get snacking.
5. Enjoy the exercise mood boost several times a day!
Physical exercise works as a trigger for happy hormones, helping to improve our mood and benefitting not just our physical health but our mental health too.
Snacking just doesn’t get any better!
If you’d like to try out some exercise snacks I’m doing a 15 – 20 minute exercise challenge Monday to Thursday from 7.30 on Insta live. Join in or do the recording.
