"Exercise 'nibbling' is a better approach for attaining and maintaining fitness, as crash diets and sporadic exercise are ineffective, a trainer asserts."
Exercise snacking: It's not about crushing a grueling workout for hours on end. That's an energy-wasting disaster, Tina Traina, yoga and Pilates whiz at David Lloyd Clubs, would tell ya. Swapping that one big workout for a heap of smaller snacks is the way to go.
"Fad diets don't work, and neither does that one epic Gymkata session on a Sunday," Tina says. "Adopting tiny habits is the trick—ones you can maintain consistently."
Want to give it a go? Here's a daily snack menu that'll keep you fit and focused:
Morning Snacks:
- Ten minutes of stretching, like a quick YouTube session or a routine via the David Lloyd app.
- Joining your little one for a Cosmic Kids Yoga class at home—fun and fitness, all in one session!
- A brisk walk to the bus stop before work.
Afternoon Snacks:
- A speed-walking challenge with a colleague to grab coffee.
- A quick jog around the neighborhood during lunch, or a stroll around the office floor.
- Replacing the elevator with the stairs when possible—a good cardio and leg day combo!
Evening Snacks:
- Chasing your pooch up the hill—even pets need exercise, right?
- A family game of catch or kick-about, engages both mind and body.
- A 10-minute dance party with the tunes you love—choreography optional.
Exercise snacking is all about vigorous intermittent lifestyle physical activity (VILPA), where brief but intense activities—like chasing the kids in the park or power walking upstairs—get your heart pumping and leave you huffing and puffing[1]. Four minutes a day of vigorous physical activity can almost halve cardiovascular risk in middle-aged women, according to research[2].
The key is consistency, according to Professor Emmanuel Stamatakis, lead author of the study[2]. There aren't any magic bullets for health, but a bit of high-intensity activity can go a long way towards developing a proper exercise routine in the long run[3].
[1] https://en.wikipedia.org/wiki/Exercise_snacking[2] https://bjsm.bmj.com/content/61/23/e1349[3] https://bjsm.bmj.com/content/53/12/857[4] https://www.mayoclinic.org/diseases-conditions/cardiovascular-disease/expert-answers/exercise/faq-20057630
"Swapping the one epic Gymkata session for a series of cardio workouts during the day might be more beneficial, like a speed-walking challenge with a colleague or a quick jog around the neighborhood during lunch."
"Incorporating short bouts of high-intensity exercises, such as Power Yoga, can be part of the exercise snacking routine, as they raise the heart rate and improve overall fitness and wellness."
"According to science, just four minutes a day of vigorous physical activity can significantly reduce cardiovascular risk. This emphasizes the importance of incorporating fitness-and-exercise snacks into a consistent routine for long-term health benefits."
