Exercise Snacking (move more!)

Exercise Snacking: Why Moving More May Matter as Much as Exercising

You exercise. That's great.

But how often do you MOVE? 💃🕺

Because extended periods of inactivity, particularly sitting, are associated with increased risk of prediabetes, type 2 diabetes, metabolic syndrome, cardiovascular disease and, ultimately, premature ageing and mortality.

Even if you exercise intensely, spending long periods sedentary during the rest of your day may still increase these risks.

The good news?

If you've already got the motivation and commitment to exercise, breaking up sedentary time is much less demanding.

And if you aren't already exercising regularly, this counts too.

You don't need to spend an hour in the gym to get meaningful benefits from movement.

Exercise Snacking: A Simple Way to Move More

One approach I particularly like is exercise snacking.

The concept is simple: instead of thinking about all physical activity as one dedicated workout, you add short bursts of movement throughout your day.

Try the Pomodoro Method + Exercise Snacking?

The Pomodoro Method traditionally breaks work into periods of approximately 25 minutes, followed by a 5-minute break.

You can adjust the timings to suit your work and concentration style.

When the break arrives, leave your workstation and spend just 2–3 minutes performing a short exercise snack.

No gym. No special equipment. No changing clothes.

Just move.

What Counts as an Exercise Snack?

The best exercise snack is one you'll actually do.

Some simple options include:

• 🏋️ Bodyweight squats

• 🏃 Lunges

• 🪜 Stair climbing

• 📦 Box stepping

• 🚪 Doorway rows

• 💫 Star jumps

• 🫷 Push-ups

• ⚔️ Playing Beat Saber

The key principle is to involve large muscle groups and elevate your level of physical activity, even if only briefly.

And yes, playing Beat Saber absolutely counts.

Especially with Lady Gaga. 💫

What Are the Benefits of Exercise Snacking?

Breaking up prolonged periods of sitting with short bursts of movement can provide a range of potential benefits.

Metabolic Benefits

Regular movement breaks may:

• 📈 Improve blood circulation

• 📈 Improve blood glucose clearance

• 📈 Improve triglyceride clearance

• 📈 Improve insulin sensitivity

• 📈 Add to your total daily exercise volume

Those minutes count.

They don't have to happen in a gym session to contribute to your overall physical activity.

How You Feel Matters Too

Exercise snacks may also help:

• 📈 Improve mood

• 📈 Increase energy levels

• 📉 Reduce stiffness

• 📉 Reduce discomfort associated with prolonged sitting

• 📉 Reduce the health risks associated with extended sedentary time

We're simply not particularly well designed to spend hours at a time folded into a chair.

Exercise Doesn't Have to Mean "Working Out"

One of the most useful mindset shifts is recognising that physical activity and exercise aren't exactly the same thing.

A structured workout is fantastic.

But so is climbing the stairs.

Walking to speak to a colleague rather than sending an email.

Doing a few squats between meetings.

Taking a short movement break while working from home.

Playing an energetic song and moving around for three minutes.

All of these contribute to a more active day.

And when those small bouts of activity are repeated throughout the day, they add up.

The Bottom Line

If you already exercise regularly, don't think of exercise snacking as a replacement for your workouts.

Think of it as complementary movement.

Your structured training sessions provide important benefits for cardiovascular fitness, strength, muscle mass and physical performance.

Exercise snacks help ensure that the remaining hours of your day aren't dominated by prolonged sitting and if you don't currently exercise regularly, exercise snacks are an incredibly accessible place to start.

You don't need a gym membership.

You don't need an hour.

You don't even need to get particularly sweaty.

You just need to move more often.

So, what's your go-to exercise snack?

And if you don't have one yet, what will yours be?

Maximum points if it's Beat Saber with Lady Gaga. 💫

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My clients enjoy clear, specific, actionable guidance on how to use diet, supplementation, lifestyle and functional testing to reach their personal health goals and resolve their health issues.

Why not book a Personal Health Strategy call to find out how we would enable better health for you? 📲