With long hours spent at my desk and a schedule packed with back-to-back virtual meetings, staying active during the workday often feels like an uphill battle. So when I came across the concept of “exercise snacks” — brief bursts of physical activity lasting less than a minute, done periodically throughout the day — I was curious to see whether they could help.
Emerging research suggests that these short, frequent movement breaks may offer real health benefits, especially for people with sedentary lifestyles. From bodyweight squats to jumping jacks, the idea is to incorporate simple, accessible exercises every 45 to 60 minutes. Over time, these micro-workouts might contribute to improved energy, mobility, and overall well-being — even if you’re only moving for a minute at a time.
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What the Science Says
Extended periods of inactivity have been linked to a range of negative health outcomes. Research indicates that prolonged sitting may contribute not only to musculoskeletal discomfort but also to elevated risks of conditions such as hypertension. One study found that individuals who remained seated for longer durations experienced higher blood pressure levels compared to those who incorporated more movement into their day.
Post-meal inactivity can also affect metabolic health. Limited mobility after eating has been associated with less favorable blood glucose responses, whereas even small movements—such as leg fidgeting—may help support better glucose control.
Emerging evidence further suggests that incorporating “exercise snacks” throughout the day may improve cardiovascular fitness, enhance muscular strength and balance, and contribute to more stable blood glucose levels.
The Setup
Before beginning the two-week experiment, I wore a continuous glucose monitor (CGM) for several days to establish a baseline and observe how my blood sugar typically responded throughout the day. While a CGM isn’t necessary to try exercise snacks, it provided useful insight into my individual glucose patterns.
I also recorded my starting weight using a body composition scale and took baseline blood pressure readings. These metrics—glucose levels, weight, and blood pressure—were tracked throughout the experiment to monitor any changes.
To stay accountable and avoid raising eyebrows, I let my colleagues know about the experiment in advance. That way, when they saw me doing squats during a meeting or pacing between calls, they understood the method behind the movement.
How It Went
I follow a hybrid work schedule—two days in the office and three days at home—which gave me the opportunity to try exercise snacks in different environments. I kicked off the experiment on an in-office day, opting to start simple by focusing primarily on bodyweight squats.
To maintain privacy, I did some of my squats in the bathroom and found quiet conference rooms between meetings for others. I didn’t feel any immediate effects that first day, but by the end, my thighs were noticeably sore—a clear sign my muscles were being challenged.
On work-from-home days, I found it easier to stay consistent. While I occasionally missed a set, I reminded myself that progress isn’t about perfection—any movement was better than none.
As the two weeks progressed, I adjusted my approach, experimenting with the timing of my exercise snacks. Eventually, I made it a habit to take a quick movement break shortly after meals, which seemed to support my energy and focus throughout the day.
My Results
Over the course of the two-week experiment, I discovered that diet had the most significant impact on my blood glucose levels. While incorporating regular movement was beneficial, I didn’t observe any major changes in my baseline glucose readings, blood pressure, or sleep quality (as measured by my sleep tracker).
However, I did notice a pattern: when I timed my exercise snacks within 30 to 45 minutes after a meal, my blood glucose returned to baseline more quickly compared to times when I skipped post-meal movement. That said, the exercise didn’t appear to blunt immediate glucose spikes after eating.
Physically, I lost two pounds and observed modest improvements in muscle tone—particularly in my lower body. I also felt a noticeable boost in energy during the workday.
How to Get Started
One of the best things about exercise snacks is how accessible they are—no special equipment or gym membership required. To begin, simply set your intention, choose a start date, and commit to giving it a try.
You don’t have to stick to squats, either. While they were my go-to, I eventually incorporated a mix of bodyweight movements, such as jumping jacks, lunges, and wall push-ups. The key is to choose exercises that feel safe for your body, get your heart rate up, and engage your muscles.
Start with short intervals—just 30 seconds to a minute—every 45 to 60 minutes. It’s less about perfection and more about building a habit of consistent movement throughout your day.
The Takeaway
Creating space for movement throughout your day—even in small doses—can positively impact your health and overall well-being. While the ideal routine might include activity every 45 to 60 minutes, it’s important to remember that consistency matters more than perfection.
If you can’t fit in a break every hour, that’s perfectly okay. The goal isn’t to follow a rigid schedule, but rather to build more movement into your day in ways that feel manageable and sustainable. Whether it’s a set of squats, a short walk, or a quick stretch, every bit of activity adds up—and it all counts.
Frequently Asked Questions
What are exercise snacks?
Exercise snacks are short bursts of physical activity—typically lasting 1 minute or less—performed throughout the day. They’re designed to break up long periods of sitting and promote movement without requiring a full workout.
How often should I do them?
Ideally, every 45 to 60 minutes. But the most important thing is to move when you can. Even a few sessions per day can make a difference.
Do I need equipment?
No equipment is necessary. Bodyweight movements like squats, lunges, jumping jacks, or wall push-ups work well and can be done almost anywhere.
Can exercise snacks replace a regular workout?
They’re not a replacement for structured exercise, but they can complement it—especially on busy days when a full workout isn’t possible.
What if I work in a shared office?
Privacy can be a concern. Try finding a quiet space like a break room, stairwell, or even a restroom. Communicating with coworkers about what you’re doing may also help normalize it.
Are there health benefits?
Yes. Studies suggest that frequent, brief movement throughout the day may help improve glucose control, cardiovascular health, muscular strength, and energy levels.
Conclusion
Incorporating exercise snacks into my daily routine turned out to be a simple, sustainable way to add more movement to an otherwise sedentary schedule. While the physical changes were modest, the mental and energetic benefits were noticeable—and the habit itself felt achievable, even on busy days.
This experiment reminded me that wellness doesn’t have to be all-or-nothing. Small, intentional actions—like a minute of movement every hour—can create meaningful momentum over time. Whether you’re working from home or at the office, exercise snacks offer a flexible and approachable entry point into a more active lifestyle.