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No time for a full workout? Movement snacks to the rescue!

Updated: Oct 23, 2021



Most people understand how hard it is to find the time, energy, and motivation to get in a good workout, especially if you’re not someone who particularly enjoys exercising. If this is you, then I have some good news. You don’t have to work out for an hour each day to make improvements in your health. And even though 300 minutes per week or ~43 minutes per day of moderate to high intensity workouts are highly recommended, numerous studies are beginning to look at the effectiveness of small doses of movement sprinkled in throughout the day. These short bouts of movement can help with blood sugar, cholesterol, blood pressure, mood, digestion, frailty, falls, and the list goes on and on. I mean these movement snacks are being shown to help with so many markers of health and longevity that it’d be irresponsible to not do them. Which means it would be irresponsible for me not to share my favorite way to sneak in a movement snack or two during busy days. My go to movement snack protocol is as follows: 20 seconds of work/ 10 seconds of rest/ repeat 2-8 times.

I usually just use one exercise at a time but you can just as easily do a different exercise each set. Here are some simple exercises everyone should be able to do with minimal issues.

reverse lunge

push-ups

sit to stand

star jump

mt. climbers

jug pull

jup push

Keep it moving,

AC


For more Movement Medicine Videos check out our Youtube channel.


Recommended Articles:

Exercise Snacking to Improve Muscle Function in Healthy Older Adults: A Pilot Study (Perkins 2019)


Feasibility and impact of a 1-minute daily functional exercise regimen prescribed to older adults by their primary care physician (Sciamanna et al 2021)

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