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GET INSPIRED. SHARE HAPPINESS.


SNACK-SIZE EXERCISES YOU CAN DO AT WORK

By Marisa Cohen
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Finding time to fit exercise into your already-packed schedule can feel like
mission impossible—especially when you're already juggling work, family, and a
life outside the office. Many people think fitting a workout into your day
requires finding time on your calendar to get to and from the gym, change into
and out of fitness gear, and do the actual workout.

But adding exercise to your day doesn’t have to be complicated or
time-consuming—and it doesn't require going to a gym. Studies suggest that
short, "snack size" bursts of exercise—just a few minutes, repeated several
times a day—can have big rewards.


THE BENEFITS OF EXERCISE SNACKS

In a large 2022 study, participants who did at least three 1- to 2- minute
bursts of physical activity every day were found to have a lower risk of dying
from cancer and cardiovascular disease than those who didn’t. An earlier study
found that even as little as four seconds of an intense movement (repeated until
it adds up to about one minute) could help improve fitness, increase muscle mass
and strength, and reduce stiffness of the arteries.

“Any time you get your heart rate up, there’s a benefit,” says Michael Hamlin, a
certified strength and conditioning coach, personal trainer, and founder of
EverFlex Fitness in Calgary, Canada, who adds that it’s important to find a
balance between high intensity and a low risk of injury. In addition to health
benefits, these exercise snacks give you a burst of energy, which can lead to
more productivity at work, he says.

Committing to a series of exercise snacks is also a whole lot easier than
jumping into a full meal, says Saara Haapanen, Ph.D., creator of the
MoveatWorkChallenge. “Our brain likes to make a big mess of challenging tasks,”
she says. “If the goal is too large or challenging, we often self-sabotage,
avoid, or procrastinate. Having a small goal isn't overwhelming for our brains,
therefore we don't make up a bunch of excuses why we can't start.”


A SOLUTION TO TOO MUCH SITTING

Getting up every few hours to move for a few minutes also helps fight against
one of the major epidemics of contemporary life—too much time spent in a chair.

“Exercise is cumulative. You actually have to get up and move throughout your
day to counteract the effects of sitting,” says Haapanen. Sitting all day has
been linked to high blood pressure, increased cholesterol levels, and excessive
visceral fat, the so-called hidden fat that is stored deep within the belly.

The best thing about these little bites is that you don’t have to change into
workout clothes (though you should keep a pair of running shoes under your desk
to slip into for safety), and you can do them in less time than it takes to run
to grab a cup of coffee.

Although it may make you feel a bit self-conscious to switch into workout mode
in the office. don't sweat it. If anyone in your workplace gives you funny
looks, just smile and wave. “If they see that you’re moving, they may feel
encouraged to do the same,” says Haapanen.


TRY THESE EXERCISE SNACKS

Haapanen and Hamlin suggest the following moves you can do in any workplace.
Each exercise should be repeated for 2-3 minutes:


1. SQUAT JACKS

“These are similar to old school jumping jacks, but a little more fun and
different,” says Hamlin. Bend your knees into a squat with your feet together.
Staying in the squat position, jump your feet out to the sides and then back in.
Keep your knees over your toes and make sure that your knees don't bow inward.
These work two of the biggest muscle groups—the glutes and legs—while pumping up
your heart rate.





2. WALL MOUNTAIN CLIMBERS

Find a sturdy wall; press your hands against it, then step back until you are in
a modified plank position, making sure not to lock your elbows. Lift one knee as
high as you can while pushing back into the floor with the other leg. Switch and
repeat.





3. CHAIR LEG LIFTS

Haapanen recommends this chair-based exercise to strengthen your back and work
your core. Sit at the edge of a sturdy and stable chair, then hinge back,
pulling your belly button in until you feel your core engaged. Put your hands
behind your head, elbows out; lift one knee and twist your torso towards it with
the opposite elbow. Make sure you twist from your waist and not just from your
shoulders. Switch sides and repeat. For a more advanced version, tap your knee
with the opposite elbow.




4. CHAIR SIT AND STAND

Stand up in front of a chair; squat back until your bottom touches the seat,
then immediately stand back up. Haapanen suggests pretending there's a grape on
the seat, and you need to tap it without squashing it. Repeat to burn calories
while working your hamstrings, quads, and glutes.



You May Also Like:

 * 7 Simple Steps to Get Moving More
 * INFOGRAPHIC: How Exercise Improves Your Well-Being
 * Exercise May Have Dual Benefits for Those with Depression

Topics: Motivation, Revive Your Health, Work & Money



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