Why exercise snacks matter even if you already work out

Then, you sit for the better part of nine hours.

It’s a reality that, for many of us, is unavoidable. And despite their merits, sometimes walking pads and standing desks aren’t practical.

Enter: exercise snacks. It doesn’t seem plausible that a few brief (we’re talking under 5 minutes) activity bouts can actually deliver measurable health benefits, but new research suggests that these micro movements are particularly powerful. 

Whether you’re a regular exerciser or someone looking to move a bit more, here’s what the latest research on exercise snacks means for you.

The research on exercise snacks

A recent systematic review and meta-analysis published in the British Journal of Sports Medicine pooled data from 11 randomised controlled trials involving 414 adults. 

The researchers found that over 4-12 weeks, daily exercise snacks led to large improvements in cardiorespiratory fitness in physically inactive adults. 

Studies included in the analysis measured cardiorespiratory fitness by testing several metrics, including VO2 max. This is a measure of the maximum amount of oxygen your body can take in during intense exercise, and a higher score is linked to a lower risk of cardiovascular disease.

In the 11 trials, exercise snacks were defined as:

• Structured bouts of exercise
• 5 minutes or less
• 2 times per day
• At least 3 days per week
• Moderate to vigorous intensity

One of the standout findings here is compliance. Researchers often have a hard time getting their participants to stick to the prescribed exercise regimen. 

However, perhaps due to the short duration of exercise snacks, most (82.8% and 91.1%) performed them as asked.

What this means for active people

If you’re someone who already works out regularly, you may have noticed that this study looked at physically inactive adults and thought, ‘this doesn’t apply to me.’

Yes, sedentary individuals are likely to see the greatest benefits from adding movement into their days. If you’re already fit, they might not meaningfully impact your VO2 max—but they likely negate some of the negative effects of sitting.

Even in people who exercise regularly, prolonged sitting is independently linked to a higher risk of cardiovascular disease. 

That’s not to say that your usual workouts don’t matter—in fact, research shows that 60-75 minutes of moderate intensity physical activity essentially eliminates the risk of sitting for long periods. Movement snacks are a useful way to meet this movement target while reducing health risks even further.

According to research, frequent activity breaks can improve blood sugar control on sedentary days. One 2019 systematic review found that even in active individuals, adding short walks every 30 minutes improved post-meal blood glucose and triglycerides.

This can help steady your energy levels and prevent crashes. It may also reduce your long-term risk of cardiovascular disease. 

What we still don’t know

Most of the research on exercise snacks focuses on people who are sedentary or have chronic health conditions, making it hard to translate the benefits to healthy, otherwise active people. 

Additionally, many trials are small, which limits how much we can apply the findings to people of varied ages, sexes, and health statuses.

We also don’t know much about the long-term benefits and whether they continue to increase over time. Because it’s hard to tell people what to do for months on end, most studies in this area last just 4-12 weeks.

How to add exercise snacks to your day

Exercise snacks don’t need to become another item on your to-do list. Try adding one or two to your day, and use them as a brief break to reset your focus.

• Climb the stairs: A great option if you’re looking to keep your exercise inconspicuous in the office, this can quickly get your heart rate up.
• Have a moving meeting: If you’re able, take a meeting or call away from your desk.
• Take a brisk walk: Just a few minutes can help you clear your head and get your heart rate up.
• Squat and lunge for a few minutes: These bodyweight movements recruit large muscle groups, making them particularly effective.
• Grab the hoover: If you’re working from home, give one room a quick hoover.

Takeaway

Exercise snacks won't replace your regular training. But if you spend most of your day at a desk, they offer something your gym session doesn't: a way to break up the hours of sitting that accumulate between workouts.

Disclaimer: This information is for general educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always speak with a qualified healthcare professional first if you have concerns about your health.