Join the gym, run up a mountain, or sign up for spin classes — we are constantly told that getting fit requires time, effort, and a lot of sweat. But what if you simply don’t have the time, energy, or inclination for structured workouts? According to Jo Blodgett, the solution may lie in something far simpler: “exercise snacking”.
Blodgett, a senior research fellow at the Institute of Sport, Exercise and Health at University College London, has studied how short bursts of movement added into everyday life can significantly improve health.
She refers to this approach as vigorous intermittent lifestyle physical activity (VILPA), which focuses on briefly increasing effort during routine activities.
1. Fit small bursts of activity into your day
Exercise snacking is about finding small opportunities to move more within your normal routine. Blodgett suggests taking the stairs for a couple of floors before using the lift, getting off the bus one stop early and walking briskly the rest of the way, or simply picking up your pace during regular walks — for example, speeding up between two lamp posts.
These short, intense bursts may last just one or two minutes, but even three or four a day can make a meaningful difference to heart health and life expectancy, especially for people who are currently inactive.
2. Don’t rely on a few gym sessions
One or two gym workouts a week cannot fully counteract long periods of sitting. Exercise snacking spreads movement throughout the day, helping your body stay active more consistently rather than relying on occasional intense sessions.
3. Reduce the time you are not moving
The key is not just exercising more, but sitting less. Standing up, moving quickly, and engaging your muscles regularly can improve circulation, energy levels, and overall health.
Exercise doesn’t have to be extreme. Sometimes, small efforts added up can lead to big results.
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