'Exercise snacks': Experts suggest how can incorporate brief exercise routines

Too busy to exercise A new exercise trend promises to put that notion to rest by sneaking in small titbits of exercise or exercise snacks in your otherwise hectic schedule ldquoExercise snacking involves doing brief periods of physical activity throughout the day instead of one long workout session These brief exercise lsquosnacksrsquo usually range from one to 10 minutesrdquo says Jashan Vij a health and fat loss coach Elaborating further he adds that the concept of exercise snacking is based on gathering small bursts of activity that cumulatively offer the same health advantages as a longer exercise session It highlights the importance of regularity and ease enabling people to remain engaged and active all through the day without requiring a fitness centre or specific gearDonrsquot stop movingldquoDespite prolific evidence pointing to the many benefits of regular exercise we still have so many people telling us that they donrsquot have the time to exercise or find exercising mdash either going to the gym or having a personal trainer home mdash too expensive The weekly target for physical activity is 150 minutes which not many are able to meet With exercise snacking one does not need to have expensive gym equipment or bigtime blocks Research has shown that doing short bouts of exercises can be as effective as regular workoutsrdquo notes exercise scientist Benafsha GazdarDitching the elevator for the stairs can be an easy way to exercisesnackShe notes that with sedentary lifestyles being of the biggest challenges in cities such as Mumbai exercise snacking is a great way to get in some form of movement or physical activity ldquoFurther having a short workout in between work helps to lsquoresetrsquo onersquos brain and improve productivity concentration and creativity Most importantly it helps to break up sedentary time and could also help with improving insulin sensitivity and reduce blood sugarrdquo she saysAt the same time Vij observes that exercise snacks are a great way to build activity into your day and start the process of forming a healthy habit ldquoSnacking on exercise can be nearly as beneficial as standard workouts especially for preserving overall fitness and health Studies indicate that brief intense workouts can enhance cardiovascular health increase metabolism and improve muscle strengthrdquo he sharesNot in isolationAlthough exercise snacking can help maintain physical activity levels and assist with weight management it cannot completely replace the comprehensive advantages of regular exercise routines warns Vij ldquoExtended workout sessions typically involve a variety of activities such as resistance training aerobic exercise and stretching routines all of which help create a wellrounded fitness planrdquo he suggestsBenafsha Gazdar and Jashan VijHence although exercise snacking is advantageous pairing it with consistent more organised workout sessions can offer a more comprehensive approach to fitness Gazdar also stresses on the importance of connecting with an exercise professional and getting a list of exercises that would work best for you before incorporating exercise snacks into your lifestyleSnack to loseGazdar and Vij suggest the following steps to ease exercise snacks into your existing routinegtgt Begin your day with 1015 minutes of walking or a 30minute strength workoutgtgt Snack on a 1015 minuteworkout during your lunch break in officegtgt Incorporate a cardio snack with a brisk walk in the eveningSnack on a short workout during your lunch breakgtgt If you do not have the time to pack in 1015 minutes of exercise at a time look for even shorter but impactful bursts of exercise in the form of jumping jacks or on the spot jogging while watching television or walking while talking on the phone You can also incorporate mobility and stretching exercises while watching televisiongtgt Using the stairs or parking the car slightly further away and walking to your destination can also count as exercise snacksgtgt Set aside a couple of minutes each hour for basic exercises such as jumping jacks lunges or stretches An alternative approach is to set reminders or alarms to encourage activity during the day Participating in activities such as fastpaced walking or using stairs during breaks can also be considered as exercise snacks