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Exercise Snacks: Small Efforts, Big Fitness Gains
We see it all the time. A person knows they need to get regular exercise. Life gets in the way (the gym is too far to go), and their conclusion is "I don't have enough time", therefore "I'll do nothing".
It is what we would call a "deeper" belief. That belief is: "if it's not a proper workout, then it doesn't count."
There is a very high correlation between having that belief and being completely sedentary. Many people at risk of developing cardiovascular disease (borderline hypertension, increasing cholesterol levels, early-onset cardiovascular disease in their family) are not sick yet.
The more relevant message is quite simple. Small bursts of effort throughout the day can significantly increase fitness and some cardiometabolic markers, even if you never step foot in a gym.
Why This Matters
Most heart attacks occur in individuals who appear perfectly healthy until they aren't. Having slightly elevated blood pressure, a slight increase in cholesterol levels and a family history of early onset cardiovascular disease can lead to a perfect storm.
Most adults struggle to find time for traditional exercise due to their busy lives. The limiting factor for most people isn't motivation; it is the practicality of finding the time. However, if the only acceptable form of exercise is a one hour gym session, most busy adults will fail.
A more flexible model allows for more people to engage in some type of activity, and can ultimately change a person's long term trajectory. Most importantly, if you are currently doing little to no structured activity, there is room for improvement.
What are Exercise Snacks?
Exercise snacks are short bursts of energy that you complete throughout the day. These exercise snacks can be as short as ten seconds and typically will fall somewhere in between ten and sixty seconds. Examples of exercise snacks could be:
- Climbing stairs quickly, as if trying to catch a bus.
- Power walking the final portion of your commute.
- Doing a set of push ups between meetings.
- Brief cycling sprints completed at various points throughout the day.
The intent of exercise snacks is to create multiple opportunities each day for your heart and muscles to work harder than they normally would.
What observational studies suggest
A 2022 study analyzed wearable data from over 100,000 adults who reported no engagement in formal exercise. The researchers looked for instances of short periods of time during which an individual's daily movement became vigorous (i.e., fast walking, stair climbing). The researchers labeled these short periods of vigorous movement as vigorous intermittent lifestyle physical activity, or VILPA.
Individuals who accumulated only a few minutes per day of the brief vigorous bouts of VILPA had significantly reduced risks of death relative to those who accumulated zero. This included reduced cardiovascular mortality. This type of study cannot establish cause and effect. Fit individuals may naturally move more vigorously and have a lower risk of death for a multitude of reasons. However, it does challenge the notion that only formal workouts are effective.
What randomized trials show
Ultimately, the question remains, does intentionally implementing exercise snacks positively impact measurable health indicators?
A meta-analysis of fourteen randomized controlled trials assessing the effects of exercise snack-style interventions in adults (just shy of 500 total participants) were combined. Protocols varied; however, common examples of these protocols included:
- Three sets of one to two minute stair climbing sessions
- Cycling sprints spaced throughout the day
Compared to control groups that maintained their normal routines, the exercise snack intervention groups experienced:
- Large increases in VO2 max (a primary indicator of cardiorespiratory fitness)
- Moderate increases in peak power on exercise testing
- Moderate decreases in total cholesterol
- Moderate decreases in LDL cholesterol
No significant differences were observed in body weight or body fat composition, which is expected. Although a few minutes per day of intense effort can positively affect fitness and certain cardiovascular risk markers, it is not intended to result in significant weight loss.
While the trials were relatively small and utilized varying protocols, the overall direction of findings were consistent.
How to use this in real life
For individuals who believe they cannot commit to traditional forms of exercise, the objective is to develop a realistic and reproducible pattern.
One practical method to accomplish this is to identify routine moments throughout the day where you can increase your effort without adding additional time. Some examples that tend to be successful include:
- Park a little further from your destination and power walk the remainder of your commute
- Take stairs for one to three flights and climb them as quickly as possible
- Complete a wall sit while the kettle boils
- Turn playing with your children into short bursts of chasing, jumping or running
The most important aspect of these "exercise snacks" is the intensity. While a leisurely stroll is still beneficial, the concept of "exercise snacks" is centered on creating brief moments that elevate both breathing and heart rate above typical resting levels.
What this does and does not replace
Exercise snacks should be viewed as a bridge.
While exercise snacks do not replace established exercise recommendations (e.g.:
- 150 minutes per week of moderate-intensity activity
- 75 minutes per week of vigorous activity
They can serve as a viable entry point for individuals currently engaging in almost no structured activity. This is why the case for small amounts of exercise with big health gains is so compelling.
Why this works psychologically
One of the most significant psychological changes that occurs is identity.
As soon as someone begins taking the stairs, walks with purpose and completes hard bursts of movement in short intervals, they begin to view themselves as a mover, rather than an inactive individual. Once movement is normalized, adding more structured training in the future becomes less difficult.
Practical takeaways
- Short bursts of vigorous movement can still improve fitness in individuals who cannot participate in traditional gym workouts
- Wearable data has shown that these bursts of movement are associated with reduced mortality rates in adults who report no engagement in formal exercise
- Randomized trials have demonstrated improved VO2 max and decreased total and LDL cholesterol
- Weight loss is not expected as a byproduct of these efforts; the focus is on improving fitness and reducing cardiovascular risk
- Exercise snacks are best used as a bridge to help individuals transition to more structured exercise, not as a replacement for established guidelines
Summary
Many people have a mindset that only formal workouts are considered “real” exercise.
However, research shows that the body responds positively to repeated, short-lived increases in effort, regardless of the environment (treadmill or stairs). For busy adults who cannot maintain traditional exercise regimens, exercise snacks provide a feasible means to enhance their level of fitness and some of the cardiometabolic risk markers, and possibly the difference between doing nothing and developing an active lifestyle. This aligns with some of the ideas discussed regarding zone 2 training and the larger exercise and aging framework.