Why an Exercise Snack is The Push You Need

Exercise snack.  When you hear either of these words, it’s usually regarding pre or post-workout fuel or foods (snacks) to avoid altogether on an exercise plan.  As I learned from the TODAY show, an exercise snack is to counteract the effects of sitting for long periods. Whether a 30 or 40-minute workout is already in your plan or you’re looking for manageable bursts of energy, read on to discover exactly why an exercise snack is the push you need—and you can get started on today!

What is an Exercise Snack?

Now the concept of an exercise snack is not new.  Though I’m only learning about the term in 2021, the definition is already familiar.  An exercise snack ‘simply means doing short bursts of exercise throughout the day.’  You may already be taking exercise snack breaks without realizing it.  If you’re not, the great news is that you can quickly begin. 

Benefits of an exercise snack

We all know that exercise has many health benefits.  Exercise can improve everything from stress reduction, bone and muscle health, and general wellbeing.  I’ve found that another benefit to an exercise snack is enhanced productivity levels.  In my non-scientific observation, when I paused a task or workflow and intentionally took exercise snack breaks, I had more clarity and energy.  Indeed, the body, mind, and soul are all connected.

How to incorporate exercise snacks into your day

Set an appointment

Whether your days are filled with company work, studying, taking care of home and family, or all of the above, it’s important to manage your time.  For example, my days consist of writing, professional development, and family care.  When I worked in an office, it was meeting and drop-ins all day.  If I didn’t intentionally set time for myself, I rarely had any!  The trick I learned was to add it to the calendar.   On my work calendar, it was a private appointment listed as ‘MOVE’. At home, it’s written in my agenda book.  However, you list it making an appointment and keeping it is a great strategy to fit in your exercise snack breaks.

If I didn’t intentionally set time for myself, I rarely had any! 

WHAT NIA KNOWS

Set the mood

Since we are talking about bursts, we must talk about moods.  You will have higher energy levels at specific parts of the day.  Some days, you may be in a bad mood. That’s okay.  Acknowledge how you feel and consider whether an exercise snack is right at the moment.  When I feel down or sad about something work, a job rejection, or something else, I like to listen to music. Sometimes it’s mellow and I focus on stretching. Other times, I want to blare my pop/rock/dance playlist loudly.  The point is to let your mood guide you and where you can easily boost your mood, do it!

Related article: 5 Easy Ways to Improve Your Mood

Stick to the basics

Sometimes we put pressure on ourselves without realizing it.  Those MOVE breaks I took at work?  When I first started, I often set a time and output goal.  For example, if I took a walk, what began as a 10-minute fresh air break quickly became wanting to meet my goal for active minutes or a particular caloric burn.  While goals are helpful, the joy soon went away.

Instead, I recommend finding natural ways to make exercise snacks fit into your day.  For example, are you able to use stairs a bit more?  When inside, can you walk around your apartment or house?  Don’t forget dance breaks! Yes, dance breaks are a fun way to get movement in (even better when nobody’s watching.) All exercise doesn’t have to be intense or high cardio burn either. Incorporating basic yoga moves or stretching is a great way to move your body. 

In essence, setting intentions to move your body is where it all begins.  Don’t feel pressure to create a detailed schedule unless that’s how you work best.  Start small with short intervals and build your way up.  Our health and wellness is a long-term strategy, so take it easy and have fun. Cheers to exercise snacks! 😊

Have you heard of the phrase ‘exercise snacks?’ Do you plan to approach exercise in this way? Let me know in the comments below. I’d love your thoughts. If you like this article, I would appreciate you sharing on Twitter, Pinterest, or Facebook.

In wellness and community,

Nia