The Center's Blog

Have You Tried “Exercise Snacking”?

By: LCF Staff

August 5, 2025, 10:00 am - Categories: Fitness

Staying active throughout the day does not always mean carving out a full hour at the gym. “Exercise snacking” is an approach that encourages short bursts of movement during your day. Read on for helpful tips to include exercise snacking in your daily routine.

Ten Minutes Is All It Takes

You do not need to be dripping sweat to make movement count. A 10-minute walk after lunch, bodyweight squats during your break or a set of arm circles during a TV commercial all contribute to your overall fitness. The key is consistency, not intensity.

Get Your Steps In

Use your environment to your advantage. Take the stairs instead of the elevator, walk while on phone calls and park farther away at the grocery store. These small decisions increase your daily step count and keep your muscles engaged.

Set an Alarm

If you forget to move during the day, set a timer or calendar reminder every hour. A gentle buzz is often all you need to stand, stretch or take a lap. These quick breaks can reduce stiffness and improve focus.

Add Variety

Exercise snacking does not need to be repetitive. Mix up your movements to keep things interesting and to target different muscle groups. Try light lunges in the morning, push-ups in the afternoon and leg lifts in the evening.

Include Movement in Everyday Tasks

Turn chores into opportunities for exercise. March in place while brushing your teeth, do calf raises while waiting for the microwave or stretch while folding laundry. These moments keep you active without needing to set aside extra time.

Build a Routine

Like any healthy habit, exercise snacking becomes easier with repetition. Find movements you enjoy and can perform safely. By exercise snacking, you’ll be more likely to avoid fitness burnout, as well.

Over time, these short bursts of activity will support heart health, mobility and overall wellness. Start small, stay consistent and snack on movement throughout your day.

Reference:
Lambert, Matt. “Exercise snacking: how short bursts of activity could cut your cancer risk.” World Cancer Research Fund. April 5, 2023. https://www.wcrf.org/about-us/news-and-blogs/exercise-snacking-how-short-bursts-of-activity-could-cut-your-cancer-risk/.