Finding time for exercise or workout can be a real challenge given our limited time.
What if you could still get significant health benefits by short bursts of exercise throughout your day?
Let me introduce Exercise Snacking – a different approach to fitness that is gaining popularity among health conscious and researchers.
What is Exercise Snacking?
Exercise Snacking involves breaking up physical activity into short, manageable sessions spread throughout the day.
These “snacks” typically last anywhere from a few minutes to 10 minutes and can be performed virtually anywhere, whether you are at home, in the office, or outdoors.
The concept of exercise snacking comes from the understanding that even brief periods of movement can positively impact various aspects of health, including your cardiovascular fitness, metabolism, and mental well-being.
Benefits of Exercise Snacking:
1. Improved Metabolism: Engaging in short amounts of activity can help increase your metabolism, leading to a higher calorie burn throughout the day.
2. Enhanced Mood: Exercise has been shown to release endorphins, the body’s natural feel-good hormones. By incorporating exercise snacks into your day, you can experience mood-boosting benefits without lengthy workouts.
3. Better Blood Sugar Control: Research indicates that breaking up prolonged periods of sitting with short bursts of activity can help regulate blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.
4. Increased Energy Levels: Rather than reaching for another cup of coffee during an energy slump, try incorporating a quick exercise snack. Movement has been shown to increase alertness and combat fatigue.
5. Convenience and Accessibility: One of the greatest advantages of exercise snacking is its convenience. Since these mini-workouts require minimal time and equipment, there are reduced excuses for skipping them.
Examples of Exercise Snacks:
1. Deskercise: Take a break from your desk by performing a series of simple exercises such as chair squats, desk push-ups, or seated leg lifts.
2. Stair Climbing: Instead of taking the elevator, opt for the stairs whenever possible. Even a few flights of stairs can provide a quick cardiovascular workout.
3. Walking Breaks: Schedule short walking breaks throughout your day, whether it is a brisk stroll around the office or a lap around the block during lunchtime.
4. Bodyweight Circuits: Set aside a few minutes to perform bodyweight exercises like lunges, push-ups, and planks. Mix and match exercises to target different muscle groups.
Research on Exercise Snacking:
A growing body of research supports the efficacy of exercise snacking in improving health outcomes.
A study published in the A study published in the British Journal of Sports Medicine found that breaking up prolonged sitting time with short bouts of walking led to favourable changes in blood sugar levels and insulin sensitivity.
Another study, published in the Journal of Applied Physiology, demonstrated that performing brief, intense exercise sessions throughout the day resulted in significant improvements in cardiovascular fitness and metabolic health, comparable to traditional continuous exercise programs.
These studies provide compelling evidence for the effectiveness of exercise snacking offers a practical solution for incorporating physical activity into our busy lives.
By embracing short bursts of movement, we can gain numerous health benefits without the need for lengthy exercise sessions.
Whether it is a quick walk around the block or a set of desk exercises, every little bit of movement counts towards improving our overall well-being.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 10 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
Ready to feel and look your best? Book a time for a FREE chat and see how we can make a difference in your life. Book here calendly.com/corehealthcoaching or email Cameron at cameron@corehealthcoaching.com.au
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