Exercise Snacking: What Is It?
Some people don’t enjoy the gym, spinning classes, or running. Exercise snacking is a simple way to keep fit if that describes you. Jo Blodgett’s research at University College London shows how short bursts can improve your health.
It’s called “vigorous Intermittent Lifestyle Physical Activity” (VILPA). It’s simply adding short periods of effort into your daily routines.
Simple Exercise Snacks for Everyone
No special equipment or membership is required. Blodgett suggests:
- Use the elevator: Do not use the lift until you have walked two floors.
- Leave the bus earlier: walk quickly to the final stop instead of remaining seated.
- Increase the speed of your walk: Walk faster between lampposts.
Three or four bursts lasting between one and two minutes are enough to reduce the risk of cardiovascular disease. They can also increase life expectancy.
Quit Being a Couch Potato
Even though regular exercise or sports on weekends are good, they can’t compensate for long periods spent sitting. Blodgett describes many of us as “active couch potatos.”
She suggests:
- Get up and move around: Stop working for 15-30 minutes every hour.
- Take a walk during your lunch break: Instead of using your smartphone to scroll through the rest of the time, spend half your lunch walking.
- Walking while on the phone, or casual conversations.
The small adjustments can have a big impact, particularly if you spend most of your day seated.
Sedentary time can be reduced
The majority of health recommendations focus on the amount of vigorous exercise that you should be doing. Blodgett proposes a flip: focusing on decreasing inactive time.
- Get moving more. Spend less time sitting than 8 hours per day.
- Promote kids’ physical activity: Do not keep children in car seats or pushchairs for longer than one hour.
- Do your daily chores: Mow the lawn or clean up around your house. This improves strength and balance.
It is simple to understand: The more you exercise, the healthier your body will be.
