If you spend most of your workday seated, you are not alone.
Modern jobs often require long hours in front of a computer, which can make physical activity feel like an afterthought.
That’s what drew me to the idea of “exercise snacks.”
These short bursts of movement, typically lasting a minute or less, are designed to break up sedentary time and encourage consistent physical engagement throughout the day.
There’s growing interest in using these brief sessions to combat the negative health effects of prolonged sitting, especially for those of us in desk-bound careers.
Unlike traditional workouts, exercise snacks require no special equipment, no gym, and very little time.
Burpees, jumping jacks, lunges, and squats are common options.
Some research suggests that even doing just ten squats ten times a day may improve glucose control and cardiovascular fitness over time.
That was enough to convince me to give it a try.
Before I began, I set a baseline using a continuous glucose monitor, checked my weight on a body fat scale, and recorded my blood pressure.
I didn’t make any changes to my diet, but I did start doing exercise snacks during the workday, especially right after meals.
The goal was to incorporate at least one quick round of movement every 45 to 60 minutes, without disrupting my schedule.
On days I worked in the office, I used conference rooms and even bathrooms to keep the routine discreet.
Working from home gave me more freedom, and I found those days to be the most consistent.
While the first day left my legs surprisingly sore, it quickly became part of my rhythm.
By week two, I had adjusted my timing to consistently perform exercises within 30 to 45 minutes after eating, which is when some studies suggest movement may be most beneficial for managing blood sugar levels.
Throughout the experiment, I noticed that post-meal exercise helped stabilize my glucose levels more quickly, though it didn’t prevent spikes entirely.
There were no major changes in my sleep quality or resting blood pressure, but I did lose two pounds and felt a notable increase in daily energy.
These small changes, while subtle, made a meaningful impact on how I felt by the end of the workday.
Emerging research shows that short bouts of physical activity can help improve muscular function, balance, and insulin sensitivity, especially when performed multiple times per day.
More than anything, this experience reminded me that movement doesn’t have to be all or nothing.
Exercise snacks are easy to implement and surprisingly effective when done consistently.
You don’t need a fitness tracker or expensive gear to begin.
Choose a simple bodyweight move, commit to a starting time, and just get moving.
The real win lies in developing the habit—and letting it work quietly behind the scenes to support your health.
Whether you’re looking to improve glucose control, break up long stretches of sitting, or simply boost your mood throughout the day, exercise snacks are a powerful and approachable way to start.