On Exercise Snacks

Why snack on biscuits when you can snack on movement? Exercise snacks are a simple and effective way to get your body moving, boost circulation, and pump oxygen to your brain...especially if you spend most of your day seated in a static position.

Here’s how you can incorporate them into your day:

Set a Timer

If you’re sitting in a chair for long periods, set reminders for mid-morning, lunchtime, and mid-afternoon. These are your movement breaks. Here's an example.

Mid-Morning Snack

When the first alarm goes off:

• Stand up and have a light stretch.

• Perform 20 squats.

  
  

Lunchtime Snack

Just before or after your meal:

• Go for a 10 to 20-minute brisk walk.

  
  

Mid-Afternoon Snack

When the mid-afternoon alarm sounds:

• Stretch a little.

• Perform 20 lunges (hold onto a chair for support if needed).

  
  

Adjust Based on Activity Level

If you’re already having an active day (like doing housework or running errands) swap the exercises for 5 minutes of mobility movements and stretching during each break.

Swap the exercises out - try 30 second plank, jogging on the spot, jumping jacks or push-ups (from the knees if you struggle - just like our Roman friend below). Or if you have a chore (putting the washing out) then tie in with this but do it briskly so you get the heart rate up.

In the Office, School or college? No Problem!

If you’re in an environment where you feel awkward about doing lunges, opt for a brisk walk during each exercise snack instead. The key is to get your heart rate up and keep your body active, even in small bursts. Just don't return with a giant frappe'.