Introduction
In today’s fast-paced world, we are always on the go, and finding time for exercise can be a challenge. Between work, family, and social commitments, it’s easy to feel like we don’t have enough time to fit in a full workout. However, a new concept called “exercise snacking” offers a solution to this problem.
What is exercise snacking?
Exercise snacking is a new concept that involves doing short bursts of exercise throughout the day, whenever and wherever you can find the time. Just like snacking on small amounts of food throughout the day, exercise snacking involves doing small amounts of exercise in short spans of time. The idea is to take advantage of small pockets of time throughout the day to get some exercise in, rather than trying to fit in a full workout at a specific time of day.
Why is exercise snacking important?
Exercise snacking is important because it helps to overcome one of the biggest obstacles to exercise – time. Many people find it difficult to fit in a full workout at a specific time of day, but by doing short bursts of exercise throughout the day, it becomes much easier to get the recommended amount of physical activity.
In addition, exercise snacking can help to combat the negative effects of a sedentary lifestyle. Many of us spend long hours sitting at a desk, which can lead to a range of health problems, including obesity, heart disease, and diabetes. By incorporating short bursts of exercise throughout the day, we can help to counteract the negative effects of sitting for extended periods of time.
How to incorporate exercise snacking into your day?
Incorporating exercise snacking into your day is easy. There are many simple exercises that can be done anywhere, anytime, with no equipment required. Here are some examples:
- Take the stairs: Instead of taking the elevator, take the stairs whenever possible. This is a great way to get your heart rate up and work your leg muscles.
- Stretch: Whenever you have to stand in a line or wait for an appointment, take the opportunity to do some stretching. Stretching can help to improve flexibility and relieve stress.
- Do squats: While waiting for the microwave or the kettle to boil, do a set of squats. Squats are a great way to work your leg muscles and improve your overall fitness.
- Walk: Instead of emailing or calling a colleague, walk to their desk and have a face-to-face conversation. Walking is a great way to get some exercise and fresh air.
- Take a break: Set a timer to remind you to take a break every hour or so. Use this time to do a quick exercise like jumping jacks, push-ups, or lunges.
The bottom line
Exercise snacking is a simple and effective way to incorporate physical activity into your day. By doing short bursts of exercise throughout the day, you can improve your overall fitness and help to counteract the negative effects of a sedentary lifestyle. So, the next time you’re waiting in line or have a few minutes to spare, why not do a quick exercise? Your body will thank you for it!
Dive Deeper
Book Recommendation
If you are interested in learning more about exercise snacking and how to incorporate it into your daily routine, I would recommend “The First 20 Minutes” by Gretchen Reynolds. This book explores the science behind exercise and provides practical tips for improving your fitness in a time-efficient way.
In “The First 20 Minutes,” Reynolds explains how just 20 minutes of exercise can have a significant impact on your health, and she provides advice on how to make the most of those 20 minutes. The book also explores the benefits of high-intensity interval training (HIIT) and the importance of moving throughout the day, rather than just during structured exercise sessions.
Overall, “The First 20 Minutes” is a great resource for anyone looking to improve their fitness and learn more about exercise snacking. It’s an easy-to-read book that is full of practical advice and backed by the latest scientific research.
Documentary/ Video
One great documentary that explores the concept of exercise snacking is “The Truth About Getting Fit” by Dr. Michael Mosley. The documentary aired on BBC in the UK, and you can watch it online on the BBC iPlayer or on YouTube.
In the documentary, Dr. Mosley investigates the latest science on fitness and exercise and provides practical tips for getting fit in a time-efficient way. He explores the benefits of exercise snacking and shows how doing short bursts of exercise throughout the day can be just as effective as longer workouts.
One of the highlights of the documentary is when Dr. Mosley meets with Dr. Martin Gibala, a leading researcher on high-intensity interval training (HIIT). Dr. Gibala explains the science behind HIIT and shows how doing just a few minutes of high-intensity exercise can provide the same benefits as much longer workouts.
Overall, “The Truth About Getting Fit” is a great documentary for anyone interested in improving their fitness and learning more about exercise snacking. It’s an engaging and informative film that is sure to inspire you to get moving.
Here is a link to “The Truth About Getting Fit” documentary on YouTube: https://youtube.com/playlist?list=PLBIegWnRqfvI7UDwJtG6vmQCFx4rHaETh
Please note that availability may vary by region, and the documentary may not be available in some areas
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Adventurous Dolphin Section
Here are some more creative ideas for exercise snacking that you can incorporate into your daily routine:
- Cleaning Cardio: When you’re doing household chores like vacuuming or sweeping, try doing it with more intensity to get your heart rate up. You can also add some music and dance around while you clean to make it more fun.
- Laundry Squats: When you’re doing laundry, try doing squats or lunges while waiting for the washer or dryer to finish. You can use the laundry basket as a weight to add some resistance.
- Walking Meetings: Instead of sitting in a conference room, suggest taking a walk with your colleagues while you discuss business. This is a great way to get in some exercise and fresh air while still being productive.
- Stair Climbing: Whenever you have the chance, take the stairs instead of the elevator. You can climb a few flights of stairs at work while shopping, or while out and about to give your heart and lungs a quick workout.
- Commercial Break Workout: During commercial breaks, while watching TV, try doing some exercises like jumping jacks, squats, lunges, or push-ups. You can get in a quick workout while still enjoying your favorite shows.
- Deskercise: If you have a sedentary job, try doing some simple exercises at your desk throughout the day. You can do leg lifts, chair squats, or shoulder rolls to help improve your circulation and reduce stiffness.
- Dance Party: Whenever you need a quick break from work or studying, put on your favorite upbeat song and dance around for a few minutes. It’s a fun and energizing way to get your blood pumping and improve your mood.
- Park Bench Workouts: When you’re out for a walk or a jog, try using park benches for exercises like step-ups, tricep dips, or incline push-ups. You can get in a quick strength-training workout while enjoying the outdoors.
- Waiting Room Stretching: If you have to wait in a doctor’s office or other waiting room, try doing some simple stretches to loosen up your muscles. You can stretch your arms, legs, neck, and back to help reduce tension and stiffness.
- Jump Rope: Keep a jump rope in your bag or at your desk, and whenever you have a spare moment, try doing a few minutes of jump rope. It’s a great way to get your heart rate up and burn calories.
- Commercial Planks: During TV commercial breaks, try holding a plank position for 20-30 seconds. This is a great way to strengthen your core and improve your posture.
Remember, the key to exercise snacking is to find opportunities throughout the day to move your body and get your blood flowing. By incorporating small bursts of activity into your daily routine, you can improve your health and fitness without having to commit to a full workout.
These are just a few examples that I was able to come up with. Create your own and share them in the comment section below.