Micro-workouts during the day: short activity instead of an hour at the gym
A few minutes of movement between tasks — 'exercise snacks' — are gaining traction in research. Here's how to fit them into an ordinary workday.
Not everyone has an hour for the gym, and the good news is that recent research shows real benefits from short bursts of activity spread through the day.
What exercise snacks are
The term describes short bouts of physical activity — 1-5 minutes — that you fit between tasks: taking the stairs instead of the elevator, a few squats between meetings, a quick walk after lunch.
Examples for a workday
- Every hour — 1-2 minutes of stretching or marching in place.
- Taking the stairs instead of the elevator when possible.
- A short walk during a phone call.
Why it works
Regular short bursts of activity reduce the harm of long uninterrupted sitting even with the same total amount of exercise per week.
For walking as a baseline activity, see "Walking for health", and for posture during desk work, "Posture and sitting at work".