If you hate exercising, you're not alone. Even as a sports medicine doctor and physical activity advocate, I understand why living a more active lifestyle can be challenging, especially with our hectic schedules.
But prioritizing daily movement is>What are 'fitness snacks'?
When I say fitness snacks, I don't mean pre-workout shakes or protein bars.
Fitness snacks are short bursts of activity spread out throughout the day as opposed to>The benefits of 'fitness snacks'
Fitness snacks, though bite-sized, still improve heart health, boost energy levels and help you mentally reset for the rest of your day.
Most importantly, they help break up prolonged sitting, which some researchers have deemed a "silent killer" due to its negative effects>How much exercise you should aim for in general
Ideally, your weekly fitness snacks should add up to the Physical Activity Guidelines for Americans: 150 to 300 minutes of moderate-intensity aerobic physical activity per week, or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week.
Any "breathing harder than normal" activity counts as a moderate-intensity activity, including chores and yard work like sweeping floors and raking leaves, according to the guidelines.
Here are a few things you can do in short increments:
- Walking
- Bicycling
- Jumping rope
- Climbing stairs in your home
- Bodyweight exercises (e.g., push-ups, planks, squats)
- Yoga
- Tai Chi
- Dancing
A gradual ramping of activity time and intensity will help decrease injury risk, so when incorporating a new fitness snack into your routine, start slow and start with small time increments.
Also, consider that incorporating multiple forms of activity — aerobic, strength and flexibility exercises — into your fitness routine can prevent overuse injuries and provide the widest array of benefits.
