Exercise Snacks: The One-Minute Habit
Exercise snacks sound like something you eat before a workout, but they’re actually the name of a simple, realistic method for fitting movement into your day.
What are exercise snacks?
Exercise snacks are short bursts of movement – usually lasting 30 seconds to two minutes – done at intervals throughout the day.
The idea comes from high-intensity interval training (HIIT), where you work hard for a short period, rest and repeat. With exercise snacks, instead of doing intervals all at once, you spread them out across the day.
They require no prep, no equipment and no gym. Jogging up the stairs, doing a few push-ups, or jumping jacks between meetings all count.
Why do exercise snacks matter?
Current physical activity guidelines recommend that adults complete 150 minutes of moderate-intensity exercise per week, plus strength training. For many people, it’s hard to fit that much exercise into already busy schedules. At the same time, long stretches of sitting – common with desk jobs and screen time – are linked to higher blood pressure, cholesterol, muscle loss and weight gain.
Exercise snacks help break up that sedentary time in a way that feels doable. Research suggests that brief bouts of movement throughout the day can contribute to sustainable health benefits, making fitness goals feel more attainable for busy schedules.
Examples of exercise snacks:
Exercise snacks should feel vigorous enough that talking in full sentences is difficult. But they do not need to be complicated.
Easy options include stair climbing, jumping jacks, push-ups, squats or lunges, or jogging in place while coffee brews.
The benefits of exercise snacks:
Even though they’re short, exercise snacks can have a powerful effect over time. They can improve cardiovascular health, help regulate blood sugar (especially when done before meals), preserve muscle strength, reduce stiffness from sitting, and boost mood, focus and productivity.
Exercise snacks aren’t meant to replace every workout – but they’re a powerful tool for busy people who spend most of the day sitting. A minute of movement still counts.
At Easyfeast, we believe small, consistent habits make a big difference—whether that’s a minute of movement or having nourishing, home-cooked meals ready when you need them.
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