Exercise snacks, also known as micro-workouts or mini-workouts, are short bursts of physical activity performed throughout the day. This trend in exercise has gained popularity in recent years, with many people incorporating exercise snacks into their daily routine to improve metabolic health, raise endurance and solve the problems of sitting for too long.
Research has shown that exercise snacks can offer several benefits for both physical and mental health. In this article, we will explore the benefits of exercise snacks and the research that supports them.
One of the most significant benefits of exercise snacks is that they can help increase overall physical activity levels. The World Health Organization recommends that adults engage in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week. However, many people struggle to meet these guidelines due to time constraints or a lack of motivation.
Exercise snacks can be an effective way to increase physical activity levels, as they can be done in short bursts throughout the day
Cardiovascular Health: Research has shown that short bouts of physical activity, such as exercise snacks, can have a positive impact on cardiovascular health markers such as blood pressure and cholesterol levels. In a telling 2019 study, healthy college students snacked on exercise by rapidly climbing and descending three flights of steps, three times a day — in the morning, at lunchtime and again in late afternoon — almost every day for six weeks.
They did not otherwise work out. But after six weeks, they had gained significant amounts of aerobic fitness and leg strength
Weight Management: Exercise snacks can also be beneficial for weight management. A study published in the Journal of Sports Science and Medicine found that performing exercise snacks throughout the day can help increase energy expenditure and improve metabolic health. This can help individuals maintain a healthy weight and prevent weight gain over time.
Mental Health: In addition to physical health benefits, exercise snacks can also have a positive impact on mental health. Research has shown that exercise can help improve mood and reduce symptoms of anxiety and depression. A study published in the Journal of Sport and Exercise Psychology found that performing short bouts of exercise throughout the day can help improve mood and reduce stress levels in sedentary adults.
How to take a snack
To make the most of exercise snacking you need to increase your heart rate.
You should target an activity that gets you breathing faster and makes it hard to sing But you don’t need to worry about sweating, as moving for 1-2 minutes isn’t enough time for you to start sweating. This is great because you can do it in your everyday clothes.
Some activities you can try:
- stair climbing
- jogging in place
- jumping jacks and burpees
- a brisk walk or jog around the block
- If you have a stationary bike or rowing machine, just jump on that for a minute or so.
In conclusion, exercise snacks are a new trend in exercise that has gained popularity in recent years. Research has shown that exercise snacks can offer several benefits for both physical and mental health, including increased physical activity levels, improved cardiovascular health, weight management, and improved mood and stress levels. Incorporating exercise snacks into daily routines can be an effective way to improve overall health and well-being.
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