Struggling To Find Time To Exercise? Then Why Not Have A Snack?

In our fast-paced world, where physical inactivity poses a significant global challenge, researchers are delving into innovative strategies to promote health through exercise.?

Surprisingly, only 21% of adults and a mere 13% of older adults worldwide meet recommended physical activity guidelines, with even higher levels of inactivity noted among those with obesity or lower.

So what do we do?

Shift Your Mindset!?

During our military careers, we are used to structured bouts of exercise led by a PTI.

They usually last about an hour or so.?

Which is fine, during work time if we have that luxury.?

But, for many of you, exercise needs to be done either before or after work.

Which can cause issues if you have a long commute and family responsibilities!?

Sounds like a losing battle right??

Well actually…….

Evidence suggests that even individuals who move from sitting on their arse all day? to incorporating brief, energetic bouts of activity experience notable health benefits, something that we’ve also seen by looking at data on walking and resistance training for health.

Something as simple as going from 2 to 4 thousand steps a day can have massive health benefits and reduce the risk of? major health risks.

The same goes for lifting, you may think you need an hour in the gym every day to get some “gainz bro'' but actually it's more like 60 minutes a week!?

Seems like Nonsense?

Introducing Jones et al. (2023)

A Review Article, published in the Sports Medicine Journal, titled:?

Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies

Jones et al. (2023)

Reviewed Thirty-two studies (7 trial registers, 1 published protocol, 3 epidemiological studies and 20 trials reported across 21 studies).

Found that short term exercise bouts seem safe for inactive and older adults and are linked with lowered danger of all cause mortality .?

Additionally, the current literature shows that brief single-set resistance training can lead to meaningful gains in muscle size and strength.

Introducing Exercise Snacks!?

Sorry to disappoint, I don’t mean food snacks!?

Exercise snacks are small short bursts of exercises done throughout the day!?

That means if you are looking to build muscle and strength.?

Choosing exercises at home that just utilize your body weight is a must.

So, whilst you are waiting for that meeting you can bang out a set of press ups to failure at home.?

Repeat this for a minimum of 2 times and you are onto a winner.?

Or?

You can run up and down the stairs 5 times when you need to grab a toilet break, or walk around the block (which I am doing after I am done writing this!)

This works really well if you have elderly parents or siblings that need to get fitter!?

In conclusion…

Our mindset needs to change from needing to be confined to long gym sessions or runs.

This is about finding your minimum effective dose and being able to be consistent is the key for longevity and attacking your goals.

Which is what I do with my clients! I get them to find their own way of doing thing and get results!?

So if you found this article useful, please subscribe and reshare!

Happy hump day!?

Coach Carl!?

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