Exercise snacking - how to get a bite size brain boost
Does it feel like there aren’t enough hours in the day to get through your workload, family commitments and neglected side projects?
You know that exercise should feature on your to do list, but your weary body craves a sugar hit instead of a HIIT workout.
Before you reach for the chocolate and call it a day, there is solution that provides a physical and mental boost. It involves snacking but not the food kind.
Researchers have found that incorporating short bursts of movement throughout the day, known as exercise snacking, may improve our fitness and performance.
Time to move it
The World Health Organisation recently updated their exercise guidelines, recognising that exercise can be broken up into smaller chunks (or snacks) throughout the day instead of long blocks of time. Research has uncovered that physical activity of any duration is good for us. Even twenty seconds bursts can improve our health.
A McMasters University and UBC Okanagan Study put exercise snacking to the test by comparing two groups of adults. The test group, who were previously sedentary, were asked to climb three flights of stairs three times a day over six weeks. They were allowed four hours to recover between sets.
At the end of the study the group had improved vital health markers that are inked to longevity and cardiovascular health. The study demonstrated how short, consistent activity can improve our wellbeing.
Cardio + cognition meal deal
We commonly associate exercise as being great for our body but, it's also beneficial for our mind. Exercise increases blood flow to our brain that helps promotes working memory, problem solving and creativity.
Lizzie Williamson, fitness presenter and Ted X speaker shares in her two minute move workouts how “bite-size moments of movement increase blood flow and oxygen to your brain, reduce mental fatigue, and boost your ability to concentrate and power through tasks.”
In fact, the positive effects of exercise can last for two to three hours after exercising. You can use this to your advantage by exercising for a minute of two before an important task or meeting to improve clarity and performance.
This is an interesting mindset shift to exercise duration. Instead of an all nothing approach to movement, micro workouts could be the sweet spot for our mind and body and complement your regular routine.
Ready, set, snack
James Clear is the bestselling author of Atomic Habits. He uses neuroscience to understand how to create successful habits. In his book, James advises that key is to “start so small that you can do it even when you are running low on willpower.”
With so much to gain and only a few seconds to lose, here are three ways to get started:
Set a timer to move every 30 minutes for two minutes. Put on some music and move it your way.
Set a small daily goal. For example, doing 10 sit ups a day will equal 3,650 by the end of the year
Habit stack - do squats or calf raises when you brush your teeth or boil the kettle
Anyone for seconds?
Next time you need to recharge, focus or find a way to fit exercise into your day, reach for an exercise snack.
It could be your smartest move yet.