I’ve got a brand-new snack for you. It’s one that you’re going to want every day, it’s going to make you feel energized and vibrant, and it’s going to lead to long-lasting health. The best part is you can–and should–have this snack not just once, but MANY times a day!
Exercise Snacks!
Exercise snacks refer to small bursts of movement throughout the day, as a counter to the modern sedentary lifestyle. Even if you work out regularly, your daily sweat sessions aren’t enough to combat the very real and very dangerous threats that come with sitting for most or all of the day. Enter exercise snacks, the solution for all of you “active couch potatoes,” a term coined by one of my fave podcasters Lauren Slayton. Exercise snacks also work wonders for those of us who have trouble working out regularly or have yet to commit to a movement schedule.
Your Chair is Quietly Sabotoging You
I’m very lucky that my job as an elementary P.E. teacher prevents me from sitting while I’m at work…like, at all. I’ve always enjoyed the movement aspect of teaching, even when I was a classroom teacher. If you’re lucky enough to have a job that keeps you on your feet, then you probably don’t need to worry about this as much. But, something to consider for when you (finally) retire!
Most adults, however, work in fields that require long hours of desk or table work. Here’s why this is a problem, in a nutshell: prolonged sitting every day contributes to many chronic diseases, weight gain, heart problems, back problems, insomnia, mental health issues, and most terrifyingly, a shortened life span.
I recently read Unstoppable Us with my son, a children’s version of the book Sapiens by the same author Yuval Noah Harari. One of the more interesting sections was about how evolutionarily speaking, humans were designed to walk. Our ancestors, prior to farming, were constantly on the move to seek food. It’s how humans spread to nearly every corner of the Earth. Biologically, we are endurance animals and are prepared for sustained physical activity. So when we ignore that, there are big, big problems.
In Super Agers, Dr. Eric Topol notes that walking protects our brains from the inflammation that causes Alzheimer’s disease and other neurodegenerative diseases. Small, simple things can help us improve our “health span”–the number of years we are healthy, active, independent, and doing the things we love. Convinced yet? Read on to find out how to start snacking right!
Am I Allowed to Sit Down?
Yes, it’s okay to sit. But experts agree that getting up every 30-45 minutes for some movement will offset many of the harmful effects of sitting. Just 5 minutes of walking or a few squats, push-ups, or jumping jacks can help regulate your blood sugar, get your heart pumping, and improve your blood pressure, mood, and fatigue. The longer or more vigorous your exercise snack, the greater the benefits.
Again, even if you worked out that day, you still don’t want to sit for more than 45 minutes at a time! This blog post is not solely directed at people who don’t exercise or those who want to lose weight. Sitting will kill you. Yes, you!
Do I expect you to stand up in the middle of the movie theater? No, of course not. I’m not talking about every now-and-then long stretches of sitting—though, I do encourage walking around on long airplane rides, getting up during a long meal to use the restroom, and stopping to stretch on road trips. When you’re watching TV, pretend it’s still the 90s and get up for “commercial breaks.” Who knew commercials were actually saving our health?
How to Snack Like a Pro
Exercise snacks are super easy to incorporate into your everyday routine. Here are a few tips to get you started:
-Set an alarm on your phone or computer to go off every 30-45 minutes
-Use an app for your phone (Move, StandUp!) or computer (Awareness, WorkRave) that will remind you and offer movement suggestions
-Find a co-worker to take movement breaks with (dogs also work for those of you who work remotely)
-Keep a pair of comfy gym shoes at the office
-Find movement you enjoy–this will make it more sustainable. Dancing, a brisk walk, jumping jacks…whatever works for you
-Seek built-in opportunities to add movement like taking the stairs, parking farther away, using a stand-up desk, or pacing on phone calls
-Focus on intensity over duration. Short, high-energy bursts are more effective than a long, slow movement break. Aim for a 7 or 8 out of 10 on your perceived exertion.
If you’ve been following me for a while, you know I love Dr. Chatterjee of the podcast “Feel Better, Live More.” I’m reminded now of a great tip he gave in terms of movement. Pick something small, and make it a personal rule, i.e. “I always take the stairs.” That way, when faced with the decision, it’s already been made and you don’t give yourself the choice.
A SUPER beneficial exercise snack is right after you eat. Many studies show that movement after eating keeps your blood sugar from spiking. This is important because preventing blood sugar spikes helps maintain energy levels (anyone else usually ready for a nap after lunch?), and improves mood and cognitive function. On a bigger scale, stable blood sugar = less insulin = less chance of developing diabetes and gaining weight. Even just doing the dishes after dinner helps, though my preference is a post-meal walk!
Here’s a fun Snack Menu to get you started…
Snack Your Way to Strong
Exercise snacks are the new snack break all of us need to be taking. And they aren’t about finding extra hours–they’re about sprinkling little bursts of movement into the moments you already have. Whether it’s a morning “Endorphin Espresso” or an afternoon “Plank Pie” pick-me-up, these mini workouts really add up. Binge on these snacks daily, and watch your energy, mood, and health grow–with none of the guilt!
Happy Snacking!
Nicole
