Why Mini Workouts Are the Health Hack You Need Right Now

For most of us, finding time to exercise can be a daunting task. Fitting in the recommended 150-300 minutes of weekly physical activity can be tough between work, family obligations, and other commitments. However, recent research suggests that we don’t need to engage in long sessions of exercise to reach the recommended weekly minutes of exercise. Exercise snacks, which involve short bursts of physical activity throughout the day, can help you achieve your weekly goals and enhance your overall health.

What are exercise snacks?

Exercise snacks refer to brief periods of physical activity, such as jumping jacks, squats, and jogging in place. These short bursts of activity can be done anytime, anywhere, and can be easily incorporated into your daily routine. For example, you can do a quick set of jumping jacks while coffee is brewing, or some squats before you sit on the toilet, or how about a set of push-ups using your kitchen counter while dinner is cooking.

The benefits of exercise snacks

Research has shown that fitness snacking can be just as beneficial to our health as longer sessions of moderate exercise

A 2022 study tracking 25,241 British non-exercisers who engaged in three one- to two-minute sessions of vigorous physical activity throughout their day showed a 38 percent to 40 percent reduction in “all-cause and cancer mortality.”

This is because short bursts of physical activity increase our heart rate, improve our circulation, and help us burn calories, all of which can contribute to better health and a longer lifespan.

How to incorporate exercise snacks into your daily routine

Incorporating ‘fitness snacking’ into your daily routine is easy and doesn’t require any special equipment. Start by identifying the times of day when you’re most sedentary, such as when you’re sitting at your desk or watching TV. Then, set a reminder to get up and move every 30 minutes to an hour. You can do a quick set of jumping jacks, go for a brisk walk, run in place, or do a few squats or lunges. The key is to keep it simple, convenient, and [somewhat] enjoyable.

FYI: if you’re a member of Over Fifty Fitness, we’ve got you covered with our Move for 10 playlist. Workouts that are are 10 minutes or less, with minimally equipment and perfect for getting your exercise snacks in. (Check out the playlist here.)

In conclusion, exercise snacks are a simple and effective way to boost our health and improve our wellbeing. So, next time you’re stuck for time remember, that a few minutes of movement, a few times a day will do your body good.

Hi, I’m PJ Wren.

I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

ox PJ

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