From today, you will no longer have any excuses for not doing a little exercise every day. Yes, we know that finding the time in a busy schedule is complicated. But luckily, we have a new alternative: exercise snacks. Still don’t know what they are or who is to blame for such an ideal alternative that takes care of you and your health? It’s time to discover everything you need to improve your habits, look and feel much healthier.
Why are exercise snacks essential in your daily life?
In case you’re still not clear, let’s start by saying that when we talk about exercise snacks, we’re talking about short sessions of physical activity. They can last between one and five minutes, but are performed several times a day. What are their advantages?
They improve metabolic health
On the one hand, they can increase insulin sensitivity, reducing the risk of type 2 diabetes, and on the other hand, they help regulate blood sugar levels after meals.
Promote cardiovascular health
Small doses of exercise improve circulation and lower blood pressure, making them vital to our daily lives and, of course, to our health. They also reduce sedentary lifestyles, which is one of the most negative factors in heart health.
Boost energy and mood
Did you know that exercise activates neurotransmitters such as dopamine and serotonin, reducing stress and fatigue? Well, this is another of the advantages that you should take into account, not forgetting that it also improves concentration and productivity at work or at school.
They are easy to incorporate into your routine
We often complain that we don’t have time during the day: work and family take up all the available hours. But we don’t have to worry because we no longer have an excuse for not doing exercise snacks, as they won’t take up too much time. They can be done at any time of the day (e.g. squats while heating coffee or climbing stairs instead of using the lift).
Keeps muscles active and strengthens joints
Sitting for long periods of time can lead to a loss of muscle mass and also to stiffness in the limbs. As we do not move them regularly, they become numb and as such, pain can become part of our daily lives. Therefore, small exercises such as stretching will strengthen the joints.
A new app, My Exercise Snacks wants you to be healthy
My Exercise Snacks is developed by David Kramaley, who previously developed an app to help you master your chess called Chessable, and now he is hoping to help you create habits for a healthier lifestyle. Thanks to this new app you can say goodbye to a sedentary lifestyle and start activating your body. It’s a great help for those who don’t know where to start but also for those who need motivation to continue on the path to a healthier lifestyle.
For this you will have reminders throughout the day, a way to go hand in hand with you to achieve the best goals. You can level up at the same time as you burn calories and all this will be reflected in the app. Not forgetting that you have a complete library of exercises to follow, as they are very simple. The app is currently in beta but we found it very interesting and worth checking out.
One step away from your new life: these are some examples of exercise snacks
Squats while waiting
Use the time while you are waiting for the coffee to brew or the microwave to heat up to do 10-15 squats. This exercise strengthens legs, buttocks and improves circulation.
Climbing stairs instead of using the lift
Whenever you have the option, take the stairs instead of the lift. Climbing and descending stairs activates the heart, strengthens the legs and improves endurance.
Wall or desk push-ups
If you work in an office, you can do push-ups by leaning on the wall or the edge of your desk. With 10-15 repetitions every few hours, you’ll strengthen your upper body without breaking a sweat.
Jumping or jogging
If you spend many hours sitting, take short breaks every hour to do 30 seconds of jumping jacks or jogging in the same place you are sitting. This activates circulation and prevents muscle stiffness.
Heel lifts while brushing your teeth
A simple but effective exercise! While brushing your teeth, raise and lower your heels on the balls of your feet. This helps to strengthen your calf muscles and improve your balance.
Short walks after each meal
Walking for 2-5 minutes after each meal helps improve digestion and regulate blood sugar levels. You don’t need to leave your work, because walking around the office, for example, already has exercise snacks.
Desk stretches
Spend a few minutes stretching while you work. You can do body twists, arm and neck stretches, or lean forward to relieve tension in your lower back.
Deadlift with backpack or water bottle
If you have a loaded backpack or water bottle, you can use it to do about 10 reps of deadlifts. This will strengthen your lower back and glutes without the need for gym equipment.
It is worth mentioning that all this is backed by science and that it is a way of keeping active and even improving the working day, avoiding pain and activating our body and mind. It’s a quick and effective way to exercise, so what are you waiting for to start your new healthy life?
