Why ‘exercise snacking’ really works

Adding brief bursts of movement to your day could benefit your health. ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ [Healthline]( [Wellness Wire]( In a Nutshell Some of my best exercises happen in front of my dishwasher in the evening. As I progress from “alert professional” to “potato of the couch” toward bedtime, I’ve found getting up and smashing some household chore personal bests is powerful medicine. During my workday, you might find me doing pull-ups between editing sessions or swinging a kettlebell while pondering my to-do list. I used to feel slightly guilty about these scattered moments of activity — as if “real exercise” requires dedicated workout clothes and at least an hour of continuous effort. But recent research suggests I might have accidentally stumbled onto something rather important: these brief bursts of movement could be more valuable than traditional workouts. • [The one-leg test: What your balance reveals about your brain]( • [Weekend workouts pack the same brain-boosting punch as regular exercise]( • [Sleepless in your 40s? Your brain might pay the price later]( This will only take a few minutes, Tim Snaith Newsletter Editor, Healthline Written by Tim Snaith November 8, 2024 • 4.5 min read [The benefits of brief bursts of exercise]( what’s got us buzzing [The benefits of brief bursts of exercise]( When researchers at the University of Milan studied [short-burst activity](, they found that 30-second bouts of movement consumed significantly more oxygen and used more energy than steady exercise. In other words, my dishwasher routine might actually be more effective than those virtuous hour-long gym sessions (which I never, ever did anyway — I spend more time in the shower than the gym). But it’s not just about burning calories. A [2019 study]( found that workouts under 15 minutes, including a warm-up, cooldown, and just 5 minutes of vigorous exercise, can improve blood sugar management and heart and lung function. In case you need more convincing, the research suggests that [three 1-minute bursts]( of vigorous activity could also reduce your risk of premature death by up to 40%. The movement mindset What I find particularly fascinating about this research is how it complements what we already know about exercise. While the [official guidelines]( recommend 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous exercise weekly (and more can be even better), this new research reveals something exciting: our bodies also respond powerfully to shorter bursts of movement. We evolved to move in response to immediate needs and opportunities, which is where the concept of “exercise snacking” comes in — brief, vigorous activities that can be spread throughout the day to supplement our regular exercise routines. The key word here is “vigorous.” That means exercise during which you need to pause for breath before answering questions like “what the hell are you doing, Tim?” The Centers for Disease Control and Prevention (CDC) call this the “[talk test](.” Making it work for you The beauty of exercise snacking lies in its flexibility. Here’s what works for me, and might work for you: 🍳 Kitchen workouts: Turn cooking time into movement time. Do squats while waiting for the kettle to boil, and counter push-ups while the sauce is simmering. My family and the dog generally stay out of the kitchen when I’m in there. It’s safer that way. 🏋️ Work breaks: Install a pull-up bar in a doorway (mind the frames!), keep a kettlebell under your desk, or simply take the stairs with more vigor than usual. My record is five steps at a time. 🧹 Household intensity: Transform routine tasks into mini workouts. If they handed out medals for vigorous household vacuuming, I’d be in contention. Top tip: Pick up and carry the vacuum cleaner for an extra workout, don’t drag it around like a reluctant dog. It’s not about finding extra time in your day — it’s about reimagining how you use the time you already have. I’ve found this approach liberating. No more feeling like exercise is something that happens in a special place, at a special time, wearing special clothes. Instead, movement becomes woven into the fabric of your day, as natural as breathing. And that dishwasher? On top of cleaning my plates, it's becoming my favorite piece of exercise equipment. Emptied and stacked faster than I could run a mile. 🥇 [vigorous exercise and hunger]( Great finds Weigh cool [Bowflex SelectTech Adjustable Weights and Dumbbells]( [Bowflex SelectTech Adjustable Weights and Dumbbells]( Speaking of revolutionary equipment, I’ve found a great companion for these movement breaks: the Bowflex SelectTech Adjustable Kettlebell. Tucked under my desk, it delivers multiple weights from 3.5 to 18 kilograms (7.7 to 39.6 lbs) in one compact design — just turn the dial to change resistance. The ergonomic handle and molded plates make it feel like a traditional kettlebell, while access to the JRNY app’s trainer-led classes helps improve your technique. It’s exactly the kind of versatile tool that makes movement snacking easier. 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Morgan returns on Monday with advice on the best ways to unwind after all that frantic activity at the end of the day. 🎤 Over to you: How do you incorporate workouts into your day? Email me at wellnesswire@healthline.com, and your quote might be featured in an upcoming edition! Until next time, [healthline]( Take care of yourself, and we’ll see you again soon! [Telegram] This edition was powered by sparkling dishes. [fb]( [tiktok]( [X]( [youtube]( [insta]( [View in browser]( Did a friend send you this email? [Subscribe here.]( To see all newsletters, [click here.]( [Privacy]( | [Unsubscribe]( Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. 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