{"id":11221,"date":"2024-02-12T10:57:37","date_gmt":"2024-02-12T09:57:37","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=11221"},"modified":"2024-02-19T11:22:16","modified_gmt":"2024-02-19T10:22:16","slug":"make-your-work-breaks-more-active-with-fitness-snacks","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/make-your-work-breaks-more-active-with-fitness-snacks\/","title":{"rendered":"Make your work breaks more active with ‘fitness snacks’"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.22.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.22.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.22.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.22.1″ _module_preset=”default” global_colors_info=”{}”]We all know that being more active is good for our health. And when it comes to your workday, getting some activity in can make you feel happier, less stressed, and more productive. <\/p>\n

But it can be difficult to exercise when you\u2019ve got to commute to and from work, work a full day, and tick off all of your regular daily chores as well. Lots of people don\u2019t have time for a full hour-long gym workout<\/a> or run on a workday. That\u2019s where the current trend of ‘fitness snacks’ comes in handy.<\/p>\n

Fitness snacks are short bursts of activity that give you all the benefits of a workout without needing to find a full hour in your workday. In fact, some experts think multiple fitness snacks might be more beneficial than one dedicated exercise session. Here are 10 ideas for fitness snacks that suit every kind of job, schedule, and workplace.<\/p>\n

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Have you told your employer about Hussle? Gain access to our network of fitness venues as an employee benefit- refer your HR team
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What are exercise snacks? <\/h2>\n

Most people think of exercise as dedicated sessions in the gym, or perhaps a workout class or yoga session. Exercise snacks or fitness snacks are a new concept in staying active. Research shows that short bursts of activity throughout the day can burn calories<\/a>, improve cardiovascular health, and prevent the downsides of a sedentary lifestyle. And the best thing? You don\u2019t need to go to a gym, change your clothes, or find time for a shower afterwards.<\/p>\n

How can you make your work day more active? <\/h2>\n

Fitness snacks or exercise snacks are a great way to reframe the challenge of being active on your work days. Of course it\u2019s great if you can get to the gym, do a class, or play your favourite sport. But perhaps knowing that experts also recommend short bursts of activity will help you be more active.<\/p>\n

Fitness snacks can be done instead of formal exercise, or as well as your usual workout routine<\/a>. There\u2019s really no downside to doing several short bursts of movement throughout your work day<\/a>. <\/p>\n

What are the risks of being inactive at work? <\/h2>\n

Before we give you a list of fitness snack ideas to try during the work day, let\u2019s recap the known risks of too much inactivity. Experts now believe that sitting for long periods poses serious risks to short and long term health. So, if you commute to work by car or public transport, and spend most of your day at your desk or in meetings, you should strive to be more active.<\/p>\n

Sitting for more than a couple of hours at a time is linked to poor circulation, impacts on heart health, blood pressure, and the body\u2019s ability to break down bodyfat. It obviously also reduces your calorie output, which will have a significant impact on your total calorie burn for the day. <\/p>\n

Being inactive has been linked to longer term risks including obesity, type 2 diabetes, reduced life expectancy and even some cancers. Sitting for too long is also linked to postural issues, back pain, and neck pain which can be debilitating.<\/p>\n

How long do we need to exercise to get the benefits? <\/h2>\n

The good news is that we don\u2019t have to do long bouts of exercise to get the physical health benefits of activity. 150 minutes of moderate physical activity across the week is still the benchmark, but this can be achieved in a number of ways. If you\u2019ve got 2 minutes to walk up a flight of stairs, that counts as 2 minutes of your 150 minute goal. <\/p>\n

Short bursts of activity are also great for mental wellbeing, which has obvious benefits for your work day<\/a>. The bottom line is, all activity and movement makes a difference. Don\u2019t discount any opportunity to get some movement in throughout the day.<\/p>\n

10 \u201cfitness snacks\u201d ideas for the office or working from home <\/h2>\n

1.\tBodyweight movements<\/b> \u2013 ideal if you\u2019re working from home. Get up and do 10 bodyweight squats, 10 lunges, 10 press ups (or a variation) and a 15-second plank. Repeat as many times as you\u2019ve got time for. Even twice through is plenty!<\/p>\n

2.\tIsometric holds<\/b> \u2013 research shows that isometric holds (holding the body in one position) has big benefits for strength, heart health, and blood pressure. Try wall sits (holding your body in a squat position with your back against a wall), planks, or side planks. Aim to hold for 30-60 seconds.<\/p>\n

3.\tYoga break<\/b> \u2013 take 2-5 minutes to do some simple yoga positions. The best ones are the ones you can do confidently in the space you have available. Forward folds, downward dogs, or a simple sun salutation flow is ideal.<\/p>\n

4.\tStair climbing<\/b> \u2013 2 minutes of climbing up the stairs in your office is a great way of getting a fitness snack into your day. Stairs will work your leg muscles, burn calories, and boost your cardiovascular capacity.<\/p>\n

5.\tWalking meetings<\/b> \u2013 suggest a walk for team meetings or 1-1 catch-ups, rather than sitting down.<\/p>\n

6.\tWalking phone calls<\/b> \u2013 whenever you take a phone call, get up and walk (or just pace around) for the duration of the call.<\/p>\n

7.\tRadio dance along<\/b> \u2013 if you work from home \u2013 or work in a particularly fun office \u2013 get up and do bodyweight exercises or just dance whenever a nominated song comes on. Make it a popular one that\u2019s sure to be on the playlist.<\/p>\n

8.\tDesk stretches<\/b> \u2013 have you got 1 minute between calls or video meetings? Do 45 seconds of desk-based stretches for your neck, shoulders, upper back, and wrists.<\/p>\n

9.\tFast walk lunchbreaks<\/b> \u2013 make it your mission to get outside and go for a 10-minute fast walk after lunch. This will help digestion as well as give you fitness benefits.<\/p>\n

10.\tActive commuting<\/b> \u2013 find a way to incorporate more movement into your commute. This might mean walking or cycling, or just parking a little further away or getting off at a different bus stop. It all counts. <\/p>\n

Are short ‘exercise snacks’ really worth it?<\/h2>\n

Numerous studies and research papers from esteemed sources including the European Heart Journal report that several 2 minute bursts of activity during the day can have a measurable impact on your health, including the prevention of serious health risks like heart attack and stroke. We all have 2 minute gaps in the work day, so why not use them to get active and do something great for your health?[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

We all know that being more active is good for our health. And when it comes to your workday, getting some activity in can make you feel happier, less stressed, and more productive. But it can be difficult to exercise when you\u2019ve got to commute to and from work, work a full day, and tick […]<\/p>\n","protected":false},"author":26,"featured_media":5938,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[4,107],"tags":[],"acf":[],"infloai":null,"yoast_head":"\nMake your work breaks more active with 'fitness snacks' | The Hussle Blog<\/title>\n<meta name=\"description\" content=\"Make your work breaks more active with 'fitness snacks' - Find Out More And Visit Hussle Today For Gym Passes & Memberships Near You.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hussle.com\/blog\/make-your-work-breaks-more-active-with-fitness-snacks\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Make your work breaks more active with 'fitness snacks' | The Hussle Blog\" \/>\n<meta property=\"og:description\" content=\"Make your work breaks more active with 'fitness snacks' - 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