We know that finding time to exercise can be a challenge - it's one of the challenges we try to help people overcome with Vitality. The good news is that you don't need to spend hours exercising to get the health benefits of physical activity.
"Exercise snacking" or "snackercise" is a smart way of exercising that involves short bursts of physical activity throughout the day, much like snacking on food, rather than one long workout session - and yes, you can still make your Vitality goals while snackercising.
Snackercise has several benefits:
- It's convenient. You can fit in physical activity whether you're at home, work, or out running errands.
- Snackercise can help you break up long periods of sitting, and such breaks are essential for overall health. Prolonged sitting has been linked to an increased risk of chronic diseases, including heart disease, diabetes and some cancers. By taking short breaks throughout the day to move your body, you can reduce your risk of these conditions. Aim to add two minutes of some form of movement every hour to break continuous sedentary time.
- Snackercise can be a great way to boost your mood and productivity. Exercise has been shown to improve mental health, reducing stress and anxiety, and boost cognitive function.
So, what are some smart ways of incorporating exercise snacking into your daily routine? Here are some ideas:
- Always take the stairs. If you work in a multi-story building, taking the stairs instead of the elevator can be an easy way to get your heart rate up and burn some extra calories. it can also up to your step count in the day - 10,000 steps for 100 Vitality points? Done! If you're in a high rise, challenge yourself to a 30-minute stair climb between meetings or after work.
- Do some stretches at your desk. If you spend a lot of time sitting at a desk, doing some simple stretches can help relieve tension and improve your posture. Try rolling your shoulders back and forth, stretching your arms above your head, or doing some gentle neck rolls. You can also do leg and muscle-flexing exercises, like squats for glute activations. Sitting for long periods is not good for your overall health and upper and lower back, so take a few minutes to stretch or do some light exercise every hour or so.
- Go for short walk. Just 30 minutes of brisk walking, three times a week is the World Health Organization's recommendation for good health. You can do this by walking in circles around your home or office while on a call. These quickly add up to 5,000 and even 10,000 steps (and those Vitality points). You might even get to a heartrate workout (100, 200 or 300 Vitality points) if you hustle!
- Do squats and a couple of counter push ups while brushing your teeth. This will strengthen your arms, legs and glutes. It's a great way to fit in exercise while completing a daily task. And don't stress the Vitality points, the benefits of strength training are worth it.
- Dance while cooking dinner. Turn on some music and dance around the kitchen. This is a fun way to fit in exercise and can help reduce stress and improve your mood. Try not to spill anything - and get that heartrate up! (Some smartwatches do count dance as a workout, did you know?)
- If you want to improve your fitness, try one of these workouts that are fast and high in intensity but will earn you big wins in the fitness department. Try a 10-minute warmup at an easy-to-moderate intensity pace, leading into your workout set of 5 - 7 rounds of one minute at high-intensity pace, followed by one minute of recovery at low intensity, finishing off with a 5 - 10 minute cooldown. You can do a variety of exercises for the one-minute high-intensity bits, such as burpees, skipping, stair climbing, running, sprinting or cycling.