This post was written by Kelsie Duehmig, lifestyle change specialist, Employer Solutions.
Have you ever planned to work out, only to have the day get away from you? Maybe a meeting ran over, something came up or you couldn't find the time. After a busy day, a 30-minute workout can feel like a much bigger commitment, especially when you factor in changing clothes, driving to the gym and getting cleaned up afterward. But what if you didn't need 30 minutes?
Think smaller
An exercise snack is a short burst of intentional movement, typically lasting a few minutes, that you can sprinkle in throughout your day. Research is still developing, but brief bouts of physical activity show promise for improving fitness and breaking up long periods of sitting.
You can do many exercise snacks in the clothes you're already wearing, whether that's work attire or something more comfortable. Give these a try:
- A 5-minute brisk walk
- Taking the stairs
- 1–2 minutes of squats or lunges
- Wall or countertop push-ups
- Walking during a phone call
- A few rounds of chair sit-to-stands
- Moving to your favorite song for a few minutes
Not a replacement
Keep in mind, a longer workout gives you more time to build cardiovascular fitness, strength, mobility or other areas of fitness. Instead, think of exercise snacks as another way to add movement when a traditional workout isn't realistic.
Look for the small opportunities already built into your day: after a bathroom break, before or after a meal, at the beginning or end of a work break, while dinner cooks or during a commercial break.
Those minutes can add up. Moderate- and vigorous-intensity activity accumulated throughout the day can count towards the recommended 150 minutes of exercise each week. You don't have to wait for the perfect time to exercise. Sometimes, the best opportunity is the one you can fit in right now.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses to deliver innovative services to improve the health and well-being of employees, including Occupational Health, Proactive Injury Care, Employee Assistance Programs, Workplace Wellness, Employer Clinics, and more.
Contact ParkviewEmployerSolutions@parkview.com for additional information.
