School Nursing

The Relentless School Nurse: Embracing “Exercise Snacks” For a Healthier You!


When you hear “exercise snacks,” you might think of a protein bar or a piece of fruit. But it’s not about what you eat; it’s an approach to fitness for people on the go. In 2023, consider incorporating these short bursts of activity into your daily routine to help achieve the recommended 150 minutes of moderate-intensity aerobic exercise per week.

“Exercise snacks” serve as reminders to get up and move regularly. If finding a continuous 30-minute workout is challenging, these quick bouts of exercise throughout the day can be a game-changer for your fitness goals.

Exercise physiologist Katie Lawton explains the concept, its benefits, and how to make it work for you:

What Are Exercise Snacks? Exercise snacks involve brief, high-intensity activities lasting no more than two minutes, seamlessly integrated into your daily life. Think of it as a mini workout, similar to high-intensity interval training (HIIT) but shorter, with more extended rest periods.

Benefits of Exercise Snacks: While further research is needed, exercise snacks may offer several benefits, including improved cardiovascular health, increased endurance, flexibility, muscle strength, and reduced blood sugar levels. The key is consistency—regularly incorporating exercise snacks into your daily routine over time.

How Often Should You Snack:  To reap the rewards, aim for three exercise snacks a day, seven days a week. Breaking up prolonged sitting is crucial for your overall health, as sitting for extended periods has been linked to various health issues.

Examples of Exercise Snacks: Exercise snacks require no gym or special equipment. Examples include stair climbing, jumping jacks, chair squats, lunges, sprints, and more. Choose activities that get your heart rate up and make it challenging to hold a conversation without catching your breath.

Before diving into vigorous exercise, remember to warm up slightly. If you have specific health concerns, consult your healthcare provider before adopting exercise snacks.

Incorporating these short bursts of activity into your daily routine can help you meet your fitness goals, boost energy levels, and counteract the negative effects of extended sitting. So, here’s to a healthier and more active 2023 —happy snacking!

This information for this article was retrieved from Cleveland Clinic Everyday Health. For more information, watch the video “Snack Your Way to Better Fitness”:



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