Incidental exercise and movement snacks are simple ways to weave more physical activity into your busy life. This article explores how these small bursts of movement can improve your heart health, mood, and energy levels, while fitting seamlessly into your routine. We’ll explain what incidental exercise and movement snacks are, why they’re so effective, and share practical ideas to get you moving more.
What is incidental exercise? Can you eat a movement snack?
Before we dive in, let’s explain what we mean by the terms incidental exercise and movement snack.
Incidental exercise is the physical activity you do during everyday tasks, such as climbing stairs at work or carrying bags of groceries home. It’s movement that happens as part of your day, rather than dedicated exercise, such as resistance training at a gym.
Movement snacks are short, deliberate bursts of activity that you sprinkle into your routine. For example, doing a quick set of squats or calf raises while you’re waiting for the kettle to boil. Just like an edible snack, it’s a nibble instead of a full meal, but in this case we’re referring to physical activity instead of food!
Why incidental exercise and movement snacks are so beneficial
These small movements pack a big punch. Research shows that even brief bouts of activity can lower your risk of heart disease, improve mental health, and help you maintain a healthy weight. Unlike structured workouts, incidental exercise and movement snacks don’t require extra time or planning, making them perfect for busy people. Studies also suggest that breaking up long periods of sitting with short bursts of movement can reduce blood sugar spikes and improve energy levels, keeping you feeling sharp all day. Best of all, these habits add up, contributing to both a longer life and a healthier one.
Tips for increasing your incidental exercise
Incidental exercise is all about making the most of what you already do. Here are some easy ways to move more in your daily life:
- Walk or bike instead of driving. Ditch the car for short trips. It could be your commute to work or getting groceries at your local shops. Even a 10-minute walk each way to work adds up to 100 minutes for a standard five-day work week.
- Park your car further away. Give yourself a little more distance to walk, simply by parking further away from your destination. Bonus points if you’ve got groceries to carry back!
- Public transport for part of the journey, walk the rest. If you’re travelling by bus or train, you could get off one or two stops earlier than your intended destination.
- Take the stairs. When you have the option, skip the lift or escalator and take the stairs instead.
Tips for adding movement snacks to your daily routine
Movement snacks are quick, intentional bursts of activity that you can easily slot into your day. Try these ideas to get started:
- Cuppa squats. Waiting for the kettle to boil for your morning cuppa? Do some bodyweight squats while you wait.
- Lunchtime lap. Take a brisk walk after lunch. It could be around the block or in your local park.
- Bus stop calf raises. Waiting for public transport? Do some calf raises while you wait.
- Push-ups. Use your desk (if it’s sturdy enough) or kitchen counter top for a quick set of push-ups. You can also start with wall push-ups if you’re not quite ready for those options.
How to make these habits stick
Start small – pick a couple of activities to start with and then build from there over time. You could set reminders on your phone for movement snacks, such as every hour or so during your work. Pair incidental exercise with daily routines, such as your commute to work each day. You could also track your steps to help keep you motivated (we highly recommend Fitbit for tracking your daily activity). Aim for 7,000-10,000 steps daily to hit the sweet spot for health benefits. Most importantly, make it fun!
References
Heart Foundation: Physical activity and your heart health
7,000 steps a day linked to reduced risk of chronic disease and death, study finds
