Movement!
Have you heard of "movement snacks" or "exercise snacks" yet?
Movement snacks are short bursts of movement, or exercise, that last anywhere from 30 seconds-5 minutes. They require no prep work, no stretching, no gym, no necessity to change your clothes.
They're snacks - quick, and delightful, and sure to boost your mood.
They can be quite amazing for your health.
Research has shown:
Improved glycemic control (better blood sugar)
- Participants who performed 3 minutes of walking or 10 bodyweight squats, every 45 minutes, had better blood sugar regulation compared to those who stayed seated, or even those who took a 30 minute walk
Improvements in body composition (body weight, BMI, body fat)
- Significant decrease in BMI after participants were instructed to do 3 bouts of 7.5 minute exercises, daily, for 12 weeks.
Other improvements include:
Significant decreases in total cholesterol, LDL, and increase in HDL
Reduction in blood pressure and cardiovascular function
Reduced inflammation
Reduction in low back pain
Increased attention and executive function
Improved reaction time
Improved cardiorespiratory fitness (improved VO2 max)
These movement snacks are great as they can be accomplished throughout a normal workday, and there are less barriers to complete the activities, leaving to better adherence and overall healthier habits.
How to add some movement into your day?
Try bodyweight exercises like jumping jacks, push ups, jogging on the spot, lunges or squats.
Set a timer to go off every 30 minutes, or every 45 minutes, to remind you to get up and do some movement. Even if it is a brisk walk to the kitchen to get a real snack, and then a brisk walk around the office/house.
Mix it up to keep it exciting - do 10 squats, then next break do 10 pushups, then next break go for a quick walk or go up and down a few flights of stairs.
Check out UBC Recreation’s series of Movement Break videos for ideas.
Brown NI, Henderson J, Stern M, Carson TL. Health-Related Benefits and Adherence for Multiple Short Bouts of Aerobic Physical Activity Among Adults. Am J Lifestyle Med. 2024 May 11:15598276241253160. doi: 10.1177/15598276241253160. Epub ahead of print. PMID: 39554919; PMCID: PMC11562445.