Small Moves, Big Impact: Why Exercise ‘Snacks’ Are A Game-Changer For Busy Women

Finding time for lengthy workouts can be challenging for women balancing multiple responsibilities. The good news is that recent research from “Applied Physiology, Nutrition, and Metabolism” shows that short bursts of movement, known as “exercise snacks,” can offer similar benefits to a traditional workout in less time.

Just like we might have a small bite to eat to tide us over between meals or when we are in a hurry, exercise snacking is all about breaking movement into short, manageable bursts throughout the day. According to Harvard Health Publishing, these bite-sized bouts can deliver powerful health benefits, including improved strength, mobility, and cardiovascular health. These mini-workouts not only seamlessly fit into daily routines but also enhance overall health and fitness, boost metabolism, and promote longevity.

Lavina Mehta MBE, an award-winning personal trainer, wellness coach, and best-selling author, advocates for a holistic approach to exercise snacking. She recommends incorporating a mix of mobility, balance, strength, cardio, and stretching exercises to support overall health. Here are some of her top suggestions:

• Sit on the edge of a sturdy chair, feet hip-width apart.
• Engage your core, and press through your heels to stand.
• Lower slowly without fully sitting. Repeat 10–15 times.
• Progression: Hold weight or wear a backpack.
• Benefits: Strengthens legs and improves mobility and balance.

• Stand facing a wall with your hands shoulder-width apart at chest height.
• Lean forward, lower chest toward the wall; elbows at 45° angle.
• Push back. Repeat 10–15 times.
• Progression: Use countertop or floor.
• Benefits: Builds upper body strength and engages your core.

• Stand tall, alternate lifting knees toward chest.
• For high knees, move faster, lifting knees to waist level.
• Continue for 30–60 seconds.
• Progression: Add arm movements or hand weights.
• Benefits: Boosts heart rate, coordination, and core strength.

• Step forward or backward, lowering your back knee toward the ground.
• Front knee aligned over ankle.
• Alternate legs for 10–12 reps per side.
• Progression: Hold weights or perform walking lunges.
• Benefits: Strengthens legs, balance, and mobility.

• Mimic rope jumping, bounce gently on balls of feet, arms circling.
• Or hop on one foot, switching every few seconds.
• Continue for 30–60 seconds.
• Progression: Increase speed or jump height.
• Benefits: Cardiovascular fitness, coordination, bone health.

• Shoulder rolls, neck stretches, spinal twists, ankle circles.
• Progression: Combine with deep breathing.
• Benefits: Reduces stiffness, improves flexibility, counters sitting.

You can pick one or two of these to do a few times each day to start “snacking.” Lavina also encourages “snack stacking” to help with consistency.

“Balance on one leg while brushing your teeth, do countertop press-ups while waiting for a kettle to boil, or squat every hour to break up sedentary time,” she said.

Lauren Caggiano, an ACE-certified personal trainer and health coach, emphasizes that even these brief exercise snacks can effectively challenge our cardiovascular and muscular systems.

“In addition to the extra caloric burn, you also get a bonus in that your metabolic rate is heightened for up to 24 hours after a workout,” she said.

Given the natural decline in muscle mass and metabolic rate, this benefit is particularly crucial as we age.

“Being intentional with our workouts can help support a healthier aging process,” Lauren said.

Moreover, these small endorphin boosts can enhance overall well-being and mood, just as traditional exercise is known to do.

Incorporating exercise “snacks” into your routine doesn’t require a complete lifestyle overhaul. Instead of viewing fitness as an all-or-nothing endeavor, we should embrace the idea that every movement counts. Start with one or two exercise snacks daily, gradually increasing as you become more comfortable and build up to weaving in more frequently, every hour or 30 mins ideally.

“The goal is to sit less, move more, and make fitness feel doable—even on our busiest days,” Lavina said.