Equilibrium_Exercise Snacks Factsheet_April 2024

EXERCISE SNACKING

INTRODUCTION

For busy professionals, finding time to accumulate the recommended 150 minutes of moderate intensity aerobic activity per week can be challenging. Enter the concept of ‘exercise snacking’. Together with Gabrielle Petterwood, Sport and Exercise Physiologist and collaborator with Equilibrium, we have created this factsheet to explore the science behind exercise snacks and how these can be easily incorporated into your working day.

WHAT IS AN EXERCISE SNACK?

An exercise snack is the act of performing short bursts of heart rate raising activity at regular intervals throughout the day. The exercises themselves? Simple, accessible movements that can be done at home or in the office for as little as 30-60 seconds at a time. These can include short walks, bodyweight exercises like squats or push ups, yoga poses or even breathwork practice.

HOW OFTEN SHOULD EXERCISE SNACKS BE PERFORMED?

For optimal benefits, aim for an exercise snack every 60-80 minutes throughout the day. By using scheduled breaks or setting a timer, these activity bursts can be seamlessly integrated into your workday routine. This method will not only break up the monotony of long periods spent sitting down, it will keep your body active and energy levels high. A great tool for those who have mainly sedentary jobs. Remember to listen to your body and mind, and adjust the frequency and intensity to suit your comfort and schedule.

EXERCISE SNACKING: FREQUENCY & DURATION

Perform every 60-80 minutes for 30-60 seconds per snack

TYPES OF EXERCISE SNACKS OUTCOMES

Short walks

Body weight exercises

Yoga poses

Breathwork practices

Improved mood

Reduced stress

Increased energy

BENEFITS OF EXERCISE SNACKING

WHY EXERCISE SNACKING COULD WORK FOR YOU

Think improved mood, reduced stress and increased energy levels, for just minutes of intentional movement. A study by Francois, M.E et al (2014) found that completing exercise snacks like short walks or bodyweight squats before main meals resulted in more stable blood sugar levels through the day. Evidence from Islam, H, Gibala, M.J. and Little, J.P. (2022) suggests that the detrimental effects of being sedentary on vascular function can be prevented with short exercise breaks taken before, during or after extended periods of sitting.

Francois’ work also challenges the conventional methods of accumulating 150 minutes of physical exercise over a week, presenting frequent but shorter exercise snacks as an emerging concept in sports science. Short bursts of activity can make overall time accumulation feel much easier, break up the working day and also improve mental clarity and productivity.

TRY IT OUT

An exercise snack can be a simple movement, with regressions and progressions for all abilities. Try this one out:

1. Stand up tall with arms by your sides

2. Take a soft bend in your knees and forward fold bringing your chest towards your thighs and hands to the floor

3. Walk your hands out into a plank position, keeping your legs as straight as you can

4. Do 1 push up before walking your hands back towards your feet and standing up

5. Repeat 10 times at a moderate pace to bring your heart rate up, or perform as many reps as you can in 60 seconds

6. Too hard? Drop down to your knees for the push up

7. Not enough? Add in a plyometric push up, or a tuck jump between reps.

LEVERAGE EQUILIBRIUM

ABOUT EQUILIBRIUM

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THE EQUILIBRIUM PROGRAM

The Equilibrium Program couples digital health and wellness education with practical sessions to create an engaging and effective wellbeing program that encourages lasting behavior change.

DIGITAL EDUCATION

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PHYSICAL EXPERIENCE

Interactive learnings and immersive experiences at EQ to complement digital learning, provide you with the practical tools to succeed at work and carry through life.

DISCLAIMER

This document has been provided for general information only and must not be relied upon in any way. The information issued by Equilibrium is not intended to be a substitute for obtaining professional medical advice, diagnosis, or treatment. If you are experiencing health concerns, you are encouraged to seek medical advice from an appropriately qualified medical practitioner. While Equilibrium makes every effort to ensure the accuracy of this document, Equilibrium does not guarantee its accuracy, completeness and does not accept responsibility or liability for any injury, loss or damage incurred by use of or reliance on its information. Before relying on this information, you should carefully evaluate it and where appropriate seek professional advice

ENDNOTES

1 Francois, M.E. et al. (2014) ‘“exercise snacks” before meals: A novel strategy to improve glycaemic control in individuals with insulin resistance’.

2 Islam, H., Gibala, M.J., and Little, J.P. (2022) ‘Exercise snacks: A novel strategy to improve Cardiometabolic Health’, Exercise and Sport Sciences Reviews.