The 2-minute ‘exercise snack’ that may help protect your heart

Spending long hours sitting at a desk, in endless meetings or even enjoying a lazy afternoon on the sofa may seem harmless, but it is not. Sedentary behaviour is taking its toll on the health of millions of people. It increases the risk of both physical and mental illnesses and shortens life expectancy. 

This increasingly common inactive lifestyle not only affects the body in visible ways, such as weight gain, but also impacts our cardiovascular, metabolic and nervous systems. 

The worst part is that we are often unaware of the negative impacts until they start to manifest. Exercising first thing in the morning or at the end of the day can help counteract these effects, but experts say that’s not always enough. 

There is a science-backed trick, however, that can also help you compensate for all those hours you spend sitting down. 

Exercise snacks are brief periods of physical activity that you can do at any time of the day, proving particularly useful for counteracting long hours of sitting. 

Fran del Águila, an experienced personal trainer and Technical Director of JG Fitness, helps us explain the concept. The workout expert affirms: “Exercise snacks are an efficient and accessible alternative for those looking to stay active without the need for long training sessions.” The key, he notes, is consistency.

Why is sedentary behaviour so damaging?

Imagine your body is a machine designed to be in constant motion. When you remain in the same position for hours, that machine starts to function inefficiently. 

Your metabolism slows down, blood flow decreases and your muscles, which should be active and toned, become weaker and more tense. This vicious cycle not only causes discomfort, such as back pain or neck stiffness, but also increases the risk of developing serious conditions like Type 2 diabetes or cardiovascular problems.

The accumulation of body fat, especially around the abdomen, is another direct consequence of sitting for too long. This not only affects physical appearance but also impacts vital organs such as the heart and liver.

Sedentary behaviour affects not only the body but also the mind. Recent studies have shown that spending a lot of time without physical activity is linked to a higher risk of depression and anxiety. 

This is compounded by the feeling of mental exhaustion and lack of focus that many people experience after long periods without moving. Essentially, a sedentary lifestyle is a silent enemy of your health that must be kept at bay – and exercise snacks are one way to combat it.

How do “exercise snacks” work?

Instead of trying to completely reorganise your day to include long exercise sessions – something you may not always have time for – exercise snacks are a much more accessible and effective strategy.

These “bites” of movement are designed to introduce small doses of physical activity throughout the day, without the need for specialist equipment or a lot of time. They last for just between one and ten minutes, making them ideal for people with busy schedules.

Benefits of exercise snacks

Although they may seem insignificant, exercise snacks offer a wide range of benefits to your health.

• By activating your circulation, you help strengthen your heart and reduce the risk of cardiovascular disease. Even climbing stairs for a couple of minutes can help you compensate for all those hours you spend sitting at the office. 
• By incorporating movement throughout the day, you help your body burn calories and maintain a healthy weight, especially if you spend a lot of time sitting down. 
• These physical activity breaks release endorphins – the “happiness hormones” – helping to improve your mood and reduce anxiety. 
• Regularly moving your body also prevents the muscle tension that arises from a sedentary posture. 

These benefits not only improve your physical health but also have a positive impact on your emotional well-being, helping you feel more energetic and motivated.

What types of exercise snacks can you do?

Exercise snacks do not require complicated equipment or much time, which makes them ideal for inclusion in any daily routine. Here are a few ideas:

• Cardio exercises: These quick movements are perfect for raising your heart rate and activating your body. Try star jumps for 30 seconds or walking or running up and down stairs for two minutes.
• Strength exercises: Ideal for strengthening muscles and improving posture. Do 10 squats, push-ups against a wall, or glute bridges on the floor if you have a mat in the office.
• Mobility and flexibility exercises: These reduce muscle tension and improve your range of motion. You can do neck stretches, shoulder rolls, or touch your toes while keeping your knees straight.

How to include exercise snacks in your daily routine

Integrating these exercises into your day-to-day life doesn’t have to be complicated. Here are some fitness expert-approved tips to help you start moving more, even if you have a packed schedule:

• Set reminders: Set alarms on your phone or use apps to remind you it is time to move. Taking brief active breaks every hour can make a significant difference.
• Use downtime: Do small exercises like stretching or marching on the spot while waiting for coffee, during an advert break while watching TV or even while talking on the phone. 
• Make it a team effort: If you work in an office, invite your colleagues to join you. A quick walk or group stretches can be fun and motivating activities.
• Vary your activities: Alternate between cardio, strength and mobility exercises to maintain motivation and work on different aspects of your health.
• Make it a habit: As fitness expert del Águila reminds us, repetition is key. Although the benefits may not be immediate, you will see your general well-being improve over time.

What does the science say?

Several studies back the effectiveness of exercise snacks. One study, for instance, highlights that climbing stairs every hour during a 9-hour workday improves glycaemic control in overweight individuals. Other research suggests that these brief activities can be just as effective as long sessions for improving metabolic health.

Furthermore, science has shown us that exercise snacks benefit not only the body but also the mind. Active breaks boost concentration and productivity, making them an excellent tool for balancing work and personal life.

References

Islam H, Gibala MJ, Little JP. Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022 Jan 1;50(1):31-37. doi: 10.1249/JES.0000000000000275.

Jones MD, Clifford BK, Stamatakis E, Gibbs MT. Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies. Sports Med. 2024 Apr;54(4):813-835. doi: 10.1007/s40279-023-01983-1. Epub 2024 Jan 8.

Jenkins EM, Nairn LN, Skelly LE, Little JP, Gibala MJ. Do stair climbing exercise “snacks” improve cardiorespiratory fitness? Appl Physiol Nutr Metab. 2019 Jun;44(6):681-684. doi: 10.1139/apnm-2018-0675. Epub 2019 Jan 16.

About the Expert: 

Fran del Águila is the Technical Director of JG Fitness in Madrid, Spain and is a specialist in exercise programming.