Short sessions of vigorous, intermittent activity improves our wellbeing.

Folks who make their living working on a computer or driving a vehicle all day face health risks due to inactivity. Heart disease, diabetes, deep vein thrombosis and weight gain are just a few of the medical problems that can result from being seated for hours at a time. Fortunately, active breaks, sometimes called exercise snacks, can mitigate the risks.

You might be sedentary without realizing it

Even if you get the recommend 30 minutes of exercise each day, you’re considered sedentary if you sit eight hours a day. It’s the total time spent sitting without activity that puts health at risk.

What’s an exercise snack?

Incorporating movement throughout the day with exercise snacks helps protect cardiovascular fitness, metabolic capacity and muscle function. An exercise snack is a short break taken for three to four minutes to do high-intensity physical activity. You could do squats or push-ups, climb stairs or go for a short walk at a rapid pace. Any activity that gets you moving is effective.

Some experts recommend taking activity breaks at least once every hour but even three times a day, seven days a week will improve heart health.

The health benefits

Intermittent bursts of physical activity do our bodies and minds good! Researchers have identified an association between exercise snacks and a reduction in cardiovascular events and cancer, as well as regulate glucose levels. Mood and quality of life may also improve.

Tips for intermittent activity success

The Cleveland Clinic offers these tips to make exercise snacks effective:

• Do a short warm-up to ramp up your heart rate
• Once warmed up, do the exercise vigorously
• If you have a heart condition or orthopedic issues, talk to your health care provider before starting exercise snacks
• Aim for everyday consistency, as occasional activity breaks won’t improve overall health

Exercise snacks don’t require any classes or gym membership. The toughest part of them may be working them into your day. Here are ways to help get into the exercise snack habit:

• Set reminders on your calendar
• Park further from the building and walk briskly
• Take the stairs instead of elevators
• Take a quick walk after restroom breaks
• Ask a co-worker to join you either in doing physical activity or acting as an accountability partner
• Pair exercise snacks with any routine activity, like getting coffee or refilling your water
• Stash resistance bands and dumbbells at your desk

Exercise snacks are anything that get your body moving and your heart pumping. Weave them into your day however it suits you, and for maximum benefit, be consistent.