When we think about physical activity, we often picture a workout: running, going to the gym, cycling, or completing a long walk. But being physically active does not necessarily mean exercising. Some of the benefits of movement can come from the small, ordinary moments we add throughout the day.
This idea is gaining attention through what researchers call “exercise snacks”: short bursts of physical activity spread across the day. A 2024 scoping review searched clinical trial registers and four scientific databases, ultimately including 32 studies on exercise snacks, Snacktivity and vigorous intermittent lifestyle physical activity (VILPA). The studies covered brief, intermittent periods of activity integrated into everyday life, with participants generally inactive but otherwise healthy.
The science behind the idea is promising. Brief periods of vigorous exercise are already known to produce meaningful physiological adaptations; this is one reason why high-intensity interval training (HIIT) can improve fitness despite requiring relatively little time. Exercise snacks apply a similar principle to everyday life. One recent systematic review and meta-analysis of 27 studies and 970 participants found improvements in cardiorespiratory fitness, blood pressure, blood glucose, cholesterol and body composition. Other reviews suggest that short, vigorous periods of activity spread across the day can be a feasible and time-efficient way to improve cardiometabolic health.
This does not mean that going for a run or working out is unnecessary. Rather, exercise is only one part of our overall physical activity. We can be regular exercisers and still spend most of the day sitting. Conversely, someone who cannot dedicate an hour to exercise can still find many opportunities to move.
The difference can be surprisingly simple. Some of these short bursts can be deliberately structured: taking the stairs at a brisk pace instead of the lift, doing a set of squats or calf raises, taking a few minutes to walk quickly, or biking to work. Others can simply be opportunities to move more throughout the day, such as walking during a phone call, choosing a bathroom further away, or speaking to a colleague in person instead of sending a message.
Not every opportunity to move is an exercise snack, but every opportunity to move can help make a sedentary day less sedentary. None of these activities needs to become a workout. The point is to interrupt long periods of inactivity and make movement part of activities that are already happening.
This can be particularly useful for people with sedentary jobs, or older physically inactive people. Finding an additional hour for exercise may be difficult, and may not even be necessary. Finding several two- or five-minute opportunities throughout the day can be much easier.
Exercise snacks may offer a sustainable and accessible way to help people of all ages become more physically active, by making it easier to integrate brief moments of movement into everyday routines and take greater control of their own well-being.
So perhaps the question should not only be “When will I exercise today?” It could also be: “How can I move a little more during the hours when I would normally be sitting?” Sometimes, the answer might be an opportunity for moderate or vigorous activity—an exercise snack. Other times, simply choosing to walk, stand up or move a little more can make a difference. Sometimes, being more active does not require finding more time. It requires using the time we already have differently.
Assistant professor at the University of Valencia.