Time for an exercise snack! 

We all know that participating in physical activity provides many benefits for physical and mental health. Recommendations from the CDC include 150 minutes per week of moderate physical activity. However, it can be hard for many to find time to schedule regular exercise. “Exercise snacking” can help achieve this goal. 

Many people have lives and careers that are sedentary. This, coupled with busy schedules, leads to even greater physical inactivity. Negative health consequences can occur with prolonged sitting. Many people skip exercising if they don’t have time to fit in a full workout that lasts at least 30 minutes. Exercise snacking is a way to help change physical activity habits. Getting started in physical activity participation can seem daunting for patients and providers alike. However, changes are easier to make and maintain if there is a gradual adjustment, like starting with short periods of exercise.  

Benefits can be seen with participation in activities that increase the heart rate for even a few minutes at least three times per day and consistently participating in this daily. This can be accomplished by setting a timer on the computer, phone, or watch, to stand up and perform an exercise while working. All these minutes can count towards the two and a half hours of recommended physical activity per week. Health benefits include increased endurance and strength, better cardiovascular and metabolic health, and improvements in cognition, emotional health, and reduced stress. In addition to the health benefits that come with physical activity and reducing prolonged sitting throughout the day, participation in a short burst of exercise can help clear the mind, which can help with productivity upon resuming work. 

Rather than grabbing a snack while working, use exercise as a snack break. Exercise snacking may include any activity that increases the heart rate, such as pushups, a brisk walk, stairs, jumping jacks, squats, etc. Sweating isn’t a requirement of exercise snacking, which makes it less time consuming because there’s no need to change and shower after exercising. These subtle changes in daily activities may make it easier to stick with. People can see the benefits of exercise snacking with consistency and maintaining their new exercise program. In addition, these initial subtle changes to their daily routine may progress to longer durations of physical activity or increased frequency of exercise snacking. 

This piece expresses the views solely of the author. It does not necessarily represent the views of any organization, including Johns Hopkins Medicine.