Have you ever heard of exercise snacking?
I know you know what snacking of food is – eating a small portion of food for energy and to help satisfy the hunger pains until mealtime.
But exercise snacking is an interesting concept. And no, it’s not munching on potato chips while riding your exercise bike! : )
It’s simply brief moments of exercise or movement that you incorporate into your daily life, usually lasting only a few minutes at a time.
Exercising snacking can be extremely helpful if you’re over 40, if you have chronic health issues, or if you’ve not exercised previously. Small amounts of exercise offers improved physical, mental, and emotional health and potentially reduces the risk of chronic diseases. Regular physical exercise can help decrease the risk of heart disease, stroke, and diabetes type 2. And it can help build muscle strength and bone density. It also helps maintain a healthy weight, improves cognitive function, increases energy levels, and reduces stress and anxiety.
We all know exercise or movement is key for a healthy body and mind. It can help slow the aging process which we all want. But often if we’ve not exercised before, we think we have to start at high speed and high intensity. Sometimes social media accounts or even mainstream encourage that. But I’m here to tell you, that’s not correct. You don’t want to begin too much too soon, or you’ll hurt yourself, be overwhelmed, and then quit.
Also if you are over 40 and have hormonal symptoms like fatigue, brain fog, and weight issues, you need to exercise and move at a pace and intensity that will encourage you to persevere and not give up. Plus, if you have chronic health issues such as autoimmune conditions with intense pain, or arthritis, or digestive issues, or you fill in the blank, you’ll quit as well (which defeats the purpose completely).
But exercise snacking is so practical and doable.
The number one obstacle to exercise or movement is usually lack of time. And the number two obstacle is fear of making symptoms worse especially when you have pain, fatigue, autoimmune flares, or health issues. We know in those cases high intensity exercise is exhausting and can even be counterproductive and may worsen your autoimmune or health symptoms. (I’ve actually done that to myself when my own Hashimoto’s Thyroiditis was severe by over-exercising.)
So “snacking” on short bites of exercise or movement can be effective. Researchers have even found that short bursts of exercise throughout the day can help with muscle strength and cardiovascular health. And doing it before a meal can help control blood sugar levels as well. Experts are now saying that every minute counts and will add up for health benefits. And often you can build up your endurance and strength so that gradually overtime you can extend that time without worsening symptoms.
Examples of Exercise Snacking
Here are a few examples of what exercise snacking can look like:
Take a short walk – maybe 5 – 10 minutes early in the morning and 5 – 10 minutes at night when it’s a bit cooler.
If it’s raining, simply walk around your house for 3 – 5 minutes.
Set your timer for 1 – 2 minutes and climb your stairs.
Park further away from a store so you have to walk further to enter the store and when you leave to find your car.
Before eating lunch, do 1 minute with your resistance bands.
When shopping at a big store (Sam’s, Costco, Walmart), set your timer for 5 minutes and walk the perimeter first, then go shopping. One of my clients told me about this idea a few years ago and I love it.
Take a leisurely bike ride for only 5 – 10 minutes.
If you enjoy gardening, then go outside and do that for 5 – 10 minutes.
Instead of taking the elevator to the second floor for an appointment, take the stairs. Or if you don’t work on the first floor, then take the stairs every time you enter or leave your building.
Dance to your favorite song around your house for 1 minute.
And one of my favorites to do is to talk on the phone to a friend while I’m doing one of my least favorite chores of dusting and cleaning the house.
Benefits of Exercise Snacking
The beauty of exercise snacking is you don’t have to set aside 30 minutes to an hour to drive to the gym and workout or take a class at an assigned time which may not work with your schedule. You don’t have to leave your house unless you really want to. And you don’t have to buy special equipment. You simply “sneak” movement into your normal daily life several times a day. And you can break up your day of sitting at a computer by adding these short bursts of movement so you’re not so sedentary.
Exercise snacking can help keep you limber and flexible, helping move some of your synovial fluid in your joints. This slight movement may be beneficial if you’re in some pain initially in the mornings. I know that’s the case for me. I’ve learned that if I move some, my pain is usually relieved somewhat (unless I’m in an autoimmune flare). It can also help increase your endurance and strength as well as improve your cardiovascular functioning. Plus, movement helps with cognitive functioning, helps increase endorphins which helps reduce mood issues like depression and anxiety. And it’s not overwhelming or stressful for your body and mind. Plus, research shows it helps slow down aging which we all desire.
You need to listen to your body to figure out what works best for you, and check with your own health practitioner as well.
You can easily fit exercise snacking into your life, no matter how busy you are because it’s a brief time commitment. Simply pick 2 – 3 times a day and try it this week. And the final reason to try it is because it’s fun!
Leah Cheshire, MCD, CCC-SLP, NBC-HWC is a national board certified health and wellness coach and a speech-language pathologist who works primarily with women who have brain fog, fatigue, joint pains, weight issues, autoimmune, hormonal, and digestive issues. She’s also an autoimmune, IBS, and anxiety/depression warrior herself and uses nutritional and lifestyle modifications for both herself and clients. Click here to contact her for a free discovery call.
