Chow Down on Exercise “Snacks” for Move More Month!

This year, the RDNs at God’s Love are featuring exercise “snacks.” Exercise “snacks” are short bursts of physical activity throughout the day, lasting 30 seconds to about 5-10 minutes maximum. By incorporating several small bursts of movement throughout the day, individuals with busy, sedentary lifestyles can meet the recommended 150 minutes of physical activity per week.

Research has demonstrated the positive health impacts on incorporating movement throughout the day. These benefits include increasing cardiorespiratory fitness, lowering blood sugar levels, reduced cancer incidence, reduced risk of dementia, and reduced risk of early death. Exercise “snacks” are adaptable and modifiable for individuals of all abilities and activity levels, so everyone can enjoy the health benefits. Read on for inspiration and tips on incorporating exercise snacks into your day.

Exercise Snack Ideas:

• When reheating a God’s Love meal in the microwave, do modified jumping jacks or elevated pushups against the kitchen counter.
• Every time you refill your water bottle, stretch your back, neck and shoulders.
• Instead of taking the elevator, walk up or down a flight of stairs.
• Do 10 chair squats every hour, on the hour.
• While you make your morning coffee, do a high knee march.
• Park further away or get off the subway a stop early so you can incorporate walking to your destination.
• Every time there is a commercial break when watching TV, do seated leg extensions.

Tips to consider:

• Modify and adapt exercises to your ability. For example, if you are not able to stand, focus on upper body exercises and stretches you can do while seated, like arm circles and side bends.
• Set timers to remind yourself to move, like when watching TV.
• If you are seated at a desk for most of your day, add calendar reminders to stretch and move.
• Incorporate movement safely. Have a counter, railing, or furniture nearby to help maintain your balance and prevent falls.
• Safety first. Please consult your medical provider if needed or if you have any questions about increasing movement.

Not sure where to get started? Kick-off Move More Month with National Walking Day on April 2, 2025 by watching our video from last year: How to Maximize Your Walks.

Happy Move More Month!