‘Snack’ Your Way to Health!

WASHINGTON — It has been well-reported that we’re supposed to get around 150 minutes of cardio exercise each week. But what if that number, while still useful, wasn’t the only way to boost your health? What if something as small as a 20-second stair sprint could help?

Enter the latest fitness trend with scientific backing: exercise snacks.

What Are Exercise Snacks?

The term “exercise snack” was first introduced by researcher Howard Hartley in 2007, but gained traction in 2014 when studies began exploring its potential. In short, exercise snacks are brief bursts of movement done throughout the day, such as one-minute stair climbs or short sprints between meetings. 

Some studies define them as short bouts of vigorous activity lasting for up to one minute. Others extend the snack window to around 10 minutes, especially for older adults or those engaging in resistance-based exercises.

This model challenges the traditional notion that exercise must be long and structured to be effective. According to recent research, when total movement time is held constant, there’s no significant difference in health benefits between long workouts and intermittent activity done in smaller pieces throughout the day.

The World Health Organization now agrees. Its updated guidelines have scrapped the previous 10-minute minimum rule for physical activity, giving even more weight to the snack-sized model.

You might also see this trend referred to as “snacktivity” or “vigorous intermittent lifestyle physical activity.” Whatever you call it, the idea is simple: move more, in any way you can, even if it’s just for a minute.

Two Types of Exercise Snacks

Exercise snacks generally fall into two categories: vigorous intermittent exercise and moderate intermittent exercise.

Vigorous intermittent exercise includes intense but brief activities, such as stair climbing or sprinting. It is typically done three to eight times per day. Each bout lasts under a minute. It targets a heart rate around 76 to 90% of the maximum heart rate, with an effort level considered “hard” or “very hard” and it may be especially helpful for adults with obesity or diabetes.

Moderate intermittent exercise involves resistance-based movements like squats, wall sits, or desk pushups. The sessions last about 10 minutes, twice a day. It aims to improve strength, balance, and muscle mass. It is more suitable for older adults or those with limited mobility.

Examples of Exercise Snacks

Here are some options that make great exercise snacks:

• Stair climbing.
• Bodyweight squats.
• Wall sits.
• Lunges.
• Jumping jacks.
• Jump rope.
• Resistance band rows.
• Desk or countertop pushups.
• High-knee marches.
• Brisk-paced walking laps.

These can be done at home, at work, or even while waiting for your coffee to brew.

Health Benefits of Exercise Snacks

Recent research has begun to catch up with the popularity of the trend, and while there is still more to learn, the early data is promising.

Safe and Possibly Life-Extending
A 2024 scoping review found the following: 

• Exercise snacks appear to be feasible and safe for all adults.
• Epidemiological studies have linked brief, vigorous bursts of movement like VILPA with lower all-cause, cardiovascular and cancer-related mortality.
• Some trial evidence found that exercise snacks modestly improved cardiorespiratory fitness.
• Exercise snacks may appeal to those who dislike structured exercise.

Time-Efficient and Accessible
A 2024 study on sedentary individuals found that exercise snacks may increase activity levels and Improve cardiovascular health, metabolism, and muscular function. In addition, they encourage exercise routine adherence and boost the perception of the health benefits of exercise.

Cardio Gains in a Crunch
A 2024 trial found that stair-climbing snacks offered similar improvements in cardiorespiratory fitness as longer moderate-intensity workouts, without the same time commitment.

Fat Loss and Metabolism
A 2025 study on sedentary adults with obesity found that four weekly stair-climbing sessions over 12 weeks reduced abdominal fat, epicardial (heart-adjacent) fat, and other key metabolic markers. The study suggested these changes may be linked to shifts in amino acid metabolism.

Strength Gains for Women
In a 2024 workplace trial, women who performed 10-minute resistance training sessions on workdays for 12 weeks experienced improvements in muscle mass and strength, despite previously exercising less than twice a week. This suggests that snack-based strength work could help more women incorporate resistance training into their routines.

Every Snack Counts

If your calendar is too busy for lengthy gym sessions, you’re not off the hook; you’re actually in luck. Exercise snacks offer a flexible, research-backed approach to incorporating movement into your daily routine. One stairwell sprint or 10 desk pushups at a time, it’s possible to snack your way to better health.

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