Exercise Snacks vs. Movement Snacks
Which is better exercise snacks or movement snacks? Answer: Both are small bits of physical activity, so the ones that you actually do are the good ones, plain and simple.
However, what—if anything—is the difference between a movement snack and an exercise snack? And, for that matter, what is a movement snack, and what is an exercise snack?
The Definitions
Both terms refer to short durations of activity done throughout the day. In this metaphor, a full workout would be compared to a meal, and these smaller bits of activity are like snacks. Just like food snacks can help you meet your recommended daily allowance (RDA) for nutrition, short-duration activities, even those less than ten minutes, can improve your health.
When I previously wrote about Movement Snacks, I came across a variety of definitions. For example, that they have to be ten minutes or less than ten minutes, they have to be done outside, they have to be fun, or they have to be non-exercise movement.
I came up with two guidelines for defining movement snacks:
Focus on movement, not necessarily exercise.
Let them be short, one to ten minutes.
An exercise snack, in my view, is a movement snack that clearly looks like exercise. In other words, exercise snacks are short bits of exercise scattered throughout your day.
This can be beginning your day with a yoga routine, doing one pushup every commercial break, setting a timer to push back from your desk or sewing machine and perform Quilters Stretches, or adding a set of power step-ups to the beginning of every trip up a flight of stairs.
My Favorite Exercise Snack Recommendations
In all the infinite possibilities of exercise snacks, I have two that I would like you to consider.
The Sit-to-Stand to Sit-to-Stand to Sit-to-Stand
Any time that you need to stand up anyway, plant your feet and do two, three, or four sit-to-stands before you walk off to do what you were going to do.
Watching TV and want a snack? Stand, sit, stand, sit, stand, sit, and then go get that snack. Sitting at your desk and need to walk to the printer? Stand, sit, stand, sit, stand, sit, and then go get that printout. Sitting at the table and the doorbell rings? Well, maybe do only one sit-to-stand in the interest of time.
Over the course of the day, this will really add up. The exciting benefit is that over time you will notice that it gets easier and easier!
Light Dumbbells on the Kitchen Counter
Buy a pair of light dumbbells, or dig the pair you have out of the closet, and put them on the kitchen counter. (Get the pretty ones.) Every time you walk into the room pick them up and do a few repetitions of an exercise.
Entering the room to feed the cats? Pick up the dumbbells and do five side raises. Time to empty the dishwasher? Pick them up and do five alternating overhead presses. Passing through on you way to another room? Pick them up and do five front raises.
Having them where you see them—rather than the back of the closet—makes it more likely you will use them.
Conclusion
Exercise snacks can help you meet your goals. If your goal is to begin an exercise program or to “sit less, move more,” I heartily recommend them! If your goal is more specific, choose your snacks mindfully so they support the goal.
Exercise snacks—particularly the two I covered above—and movement snacks fit directly into my belief that if you are are healthy and make only gradual increases to your activity level, you do not need to consult a health care professional before you begin. This reduces the barriers to getting started and is a good thing.
Note: If you would like to learn more about movement snacks, please read my article “Movement Snacks.”
Note: If you would like a custom program and personal guidance for implementing exercise snacks and/or building an exercise program, contact me.
Note: If you are healthy and make only gradual increases to your activity level, you do not need to consult a health care professional before you begin. However, if you have one or more chronic conditions or plan to make a big change, see your doctor first. Always work within your ability. With any activity/exercise program, if you feel faint or dizzy or experience pain or loss of balance, you should stop immediately.
