Exercise Snacking

Exercise Snacking is short bouts of exercise that are performed twice a day, with 5 minutes of exercise and 1 minute of rest between each exercise. The exercises themselves are safe for the home or office and don’t require a warm-up before starting. The exercises do not require any sports clothing or equipment; just a stable chair and a little space.

During each exercise bout, spend one minute performing each of the five exercises detailed below. Complete repetitions of each exercise at a self-selected pace that is comfortable to maintain for the full minute, with the aim being to complete as many repetitions as possible in that minute. If your legs begin to feel unduly sore during any of the exercises, you may of course stop that exercise at that time. Take one minute between each exercise to rest and intake water if necessary.

As with any exercise, you are likely to feel tired towards the end of the session and in the time straight afterwards. However, the principle of exercise snacking is that the bouts should not be excessively demanding. The primary risk when performing the exercise is loss of balance during the standing exercises. This risk can be mitigated by performing the movements at a controlled, and by holding onto a stable object such as a chair, table, or door frame. 

Other tips for being active around the workplace include: 

• Take the stairs instead of the elevator whenever you can
• If you sit at a desk, make it a habit to stand up every time you make or answer a phone call
• Walk to a colleague’s desk or office to talk instead of using email or the phone. The personal interaction is an added bonus!
• Create friendly competition between colleagues at the social sport sessions
• Schedule walking meetings for informal discussions and brainstorming