“Movement snack” is a generic term for any type of physical activity done in very short bursts, such as 1-10 minutes, as opposed to traditional fitness routines that involve longer stretches. The exact benefits of exercise snacks vary by activity, but research shows that even the simplest exercise can have health benefits that improve mood, circulation, strength, and more. The blood, sweat and tears you expect.
As bad news for those who have retreated to work-from-home jobs behind computer screens over the past few years, Sitting all day is pretty bad for your healthIn some cases, sitting for long periods of time cancel out hard-earned gains What exercises can you do at the end of the day?
And the lack of exercise becomes a self-fulfilling prophecy of even less energy to exercise. Haley Perlus, sports and performance expert and Colorado-based coaches say sitting for long periods of time can often tire you out because you’re not maintaining or generating energy. not carried to
But even if it’s short, movement boosts our energy and improve our mood.
“Going outside and moving your body is one of the best ways to recover emotionally,” says Perlus.
With a few adjustments and adaptation to a “workout snack” lifestyle, you may not only improve your blood sugar and blood pressure, but reap other benefits of working out with very little effort.
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Exercise Snacks and Exercise Snacks
Whether it’s snack length or long form, it’s great to be physically active. A movement snack can refer to any type of short-term physical activity, but an “exercise snack” usually refers to a more strenuous activity, such as jumping his jacks or squatting his five minutes. Exercise is important “as long as your body is challenged.”
a Small study published in PLOS One We compared the effects of different exercise lengths.After 12 weeks, both types of exercise improved cardiometabolic healthThis indicates that the same health benefits may be achieved “despite one-fifth the amount and time commitment”, the authors wrote.
Of course, I can understand the feeling of not wanting to do strenuous exercise in between work. Even 10 minutes is fine. But fear not. Significantly reducing your physical activity can have significant health benefits. Studies published in 2019 Including about 8,000 participants People over the age of 45 have found that they replace 30 minutes of sedentary time with 30 minutes of “low activity” type exercise, such as doing housework or walking. reduced chance of death from any cause.
And it gets even better (short): In a very small study done by researchers at Columbia University, Walk for 5 minutes every 30 minutes It lowers blood pressure and better controls postprandial blood sugar spikes. Both are indicators of health and can influence your risk of chronic diseases such as heart disease, so it’s important to check them.
Perlus suggests getting active for at least one minute every hour to start snacking with movement. In between responding to emails, get up and walk around a few times, turning your shoulders and ankles and bending your legs.
Beyond physical health, movement can even improve mental health symptoms. Regular exercise can help relieve symptoms of depression and anxiety in some people, according to the Mayo Clinic. release of endorphins Helps free the mind from worries. Maybe a brisk walk down the hallway can confuse your thoughts until you can clear your head and approach them.
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Examples of exercise snacks
It may sound too simple, but just walking every day can do it. boost immune functioncurbs cravings for sweets and makes you feel better moreIt’s also easy to fit a walking-flavoured workout snack into your work routine or everyday routine.
read more: 10 ‘workouts’ you probably already do every day
Walk around while brainstorming
Pace-sinker, rejoice! Concentration continues like a fruit fly, nothing to inspire creativity Like walking around your desk or down a hallway.There are some studies that suggest Walking clears your head, may benefit your work or creative pursuits. Now he doubled the profit and had an excuse to roam the kitchen for a few minutes while he tried to come up with a solution to the problem.
I drink a lot of water, so I need to take several bathroom breaks during work
2 health birds, 1 health stone.Staying hydrated can improve cognition, digestion, and even mental healthbut it also gets you out of your chair and down the hallway to the bathroom.
Walk to the minimart for a snack if you’re attending a movie marathon or Tiktok scroll vendor
Of course, don’t do this if the distance from the nearest convenience store is an interstate or a pile of snow. But the point is, lazy days are just for rest and don’t have to be non-exercise snacks. But take some time to walk around the dining room table while you wait for the microwave to finish.
sit on the floor and stretch
Stretching increases flexibility, increases blood flow, helps joints, calms the mind, and releases endorphins. To break up stretching into exercise snacks, read these routines to ensure flexibility, or see this list of stretch do’s and don’ts.
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Exercise Snacks for when you want a snack between workouts
If you want to take your exercise snack up a notch and take advantage of your time building muscle or challenging your body, choose exercises that are relatively simple and don’t require weights or crazy equipment.
“Personally, I recommend something like circuit training,” said Perlus, which includes jumping jacks, wall squats and more. beginner level exercises something that is easy to fall into.
To reduce the harm of sedentary time, you can also: invest in a standing deskor if you’re even more inspired and have the money to spend, treadmill desk.
A Brief Story About Exercise Snacks
Some things in the wellness realm seem to cost a lot, like signing up for a meal plan and buying a really cool watch with an EKG sensor, just to name two. Sometimes things as simple as remembering to drink and taking five 10-minute work breaks can have real health benefits.
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. Always consult a physician or other qualified physician if you have questions about your medical condition or health objectives. Talk to your health care provider.
