I spend most of my workday hopping from one virtual meeting to the next, rarely stepping away from my desk. Even with the best intentions, staying active during work hours is a challenge. When I came across the concept of “exercise snacks,” I immediately wanted to try them. These are short bursts of physical activity—usually under a minute—done every 45 to 60 minutes throughout the day.
The idea is to make movement more accessible and consistent, especially for people in sedentary roles. Whether it’s 10 squats, a quick set of jumping jacks, or a minute of burpees, these mini-workouts aim to boost circulation, energy, and long-term health. Intrigued by the potential, I decided to commit to a two-week experiment.
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What the Science Says
Extended periods of physical inactivity are increasingly linked to a range of health issues. Beyond musculoskeletal discomfort and stiffness, research indicates that prolonged sitting may raise the risk of hypertension. In one study, participants who remained sedentary for longer durations exhibited higher blood pressure levels compared to those who were more active throughout the day.
Post-meal inactivity can also affect blood glucose regulation. Even small movements, like leg fidgeting, have been shown to support better glucose control. Exercise “snacks”—brief bouts of physical activity—may improve cardiovascular fitness, muscular strength and balance, and blood glucose management when practiced consistently.
The Setup
To track potential changes, I began by wearing a continuous glucose monitor (CGM) for several days prior to starting. While a CGM isn’t necessary to try exercise snacks, it provided a clear picture of my baseline glucose patterns. I also recorded my weight using a body composition scale and took daily blood pressure readings throughout the two-week period.
To stay motivated and avoid confusion, I shared my plan with colleagues—so no one would be alarmed by impromptu squats during meetings or in hallways.
How It Went
I work a hybrid schedule, spending two days in the office and three at home. I kicked off the experiment on an in-office day, choosing squats as my go-to exercise. At first, I sought privacy—squeezing in sets in bathroom stalls and empty conference rooms. I didn’t notice any immediate changes, though my thighs felt the burn by day’s end.
Work-from-home days proved more conducive. It was easier to stay on track, though I occasionally missed a session. I reminded myself that consistency was more important than perfection—any movement was better than none.
Over time, I refined my approach, scheduling most of my exercise breaks 30 to 45 minutes after meals. This helped me better observe the relationship between post-meal movement and glucose response.
My Results
The most noticeable factor affecting my glucose levels wasn’t the exercise—it was the food I ate. That said, I observed that post-meal exercise helped my blood glucose return to baseline more quickly. However, it didn’t seem to prevent the initial spike after eating.
Throughout the two weeks, I lost two pounds, noticed a slight increase in muscle tone—particularly in my legs—and felt a boost in midday energy. I didn’t see changes in my blood pressure, sleep quality, or baseline glucose levels, but I felt more alert and less sluggish during the day.
As with any wellness experiment, outcomes will vary from person to person.
How to Get Started
You don’t need equipment or a strict schedule to try exercise snacks. Just set your intention, choose a starting day, and begin.
While I primarily used squats, you can opt for any bodyweight movement—jumping jacks, lunges, burpees—as long as it’s safe, accessible, and gets your muscles engaged and heart rate up.
The Takeaway
Incorporating movement throughout the day—even in small increments—can have a meaningful impact on your overall well-being. If hourly breaks aren’t realistic, aim for what’s manageable. Every bit of movement counts, and the key is to build a rhythm that works for your lifestyle.
Frequently Asked Questions
What exactly are exercise snacks?
Exercise snacks are short bursts of physical activity—usually under 1 minute—performed periodically throughout the day. Common examples include squats, jumping jacks, lunges, or stair climbing.
How often should I do them?
Aim for one mini-exercise session every 45–60 minutes, especially during periods of prolonged sitting or inactivity.
Do exercise snacks replace a full workout?
Not necessarily. They can complement a structured workout routine or provide movement benefits for those who struggle to find time for longer sessions.
What are the benefits?
Exercise snacks may improve blood glucose control, boost energy, enhance focus, promote circulation, and help with cardiovascular and muscular fitness when done consistently.
Do I need special equipment?
No. Most exercise snacks involve bodyweight movements that require no equipment and can be done almost anywhere.
Can I do them in the office?
Absolutely. Quiet exercises like squats, wall sits, or calf raises can be done discreetly in an office space. If privacy is a concern, try using a private room or restroom.
Conclusion
In a world where busy schedules and desk jobs often limit movement, exercise snacks offer a simple, accessible way to prioritize health. Over the course of two weeks, I found that these short bursts of activity not only helped break up long periods of sitting but also boosted my energy, improved focus, and added a sense of accomplishment to my workdays. While the physical changes were modest, the mental and emotional benefits were undeniable.