Fitness

How ‘Exercise Snacking’ Can Help You Get Fitter

Published

2 weeks ago

February 2, 2026

How ‘Exercise Snacking’ Can Help You Get Fitter

For many people, the biggest obstacle to staying fit is time. Busy work schedules, family commitments, and long commutes often make it difficult to dedicate an hour to the gym. But a growing body of research suggests that fitness does not always require long workout sessions. Instead, short bursts of movement throughout the day—known as “exercise snacking”—can significantly improve health and fitness.

Exercise snacking refers to performing brief periods of physical activity, usually lasting from 30 seconds to a few minutes, spread across the day. These small “snacks” of movement may seem insignificant on their own, but together they can provide meaningful physical and mental health benefits.

The Science Behind Exercise Snacking

Traditional exercise guidelines recommend at least 150 minutes of moderate-intensity activity per week. While effective, this target can feel overwhelming to people with limited free time. Exercise snacking offers an alternative approach by breaking activity into manageable pieces.

Studies have shown that short bouts of high- or moderate-intensity movement can improve cardiovascular fitness, muscle strength, and insulin sensitivity. Even activities lasting less than two minutes—when repeated regularly—can stimulate the heart and muscles in similar ways to longer workouts.

Researchers believe the benefits come from repeatedly activating large muscle groups and raising the heart rate. These frequent spikes in activity improve the body’s ability to use oxygen and regulate blood sugar, two key markers of overall fitness.

Easy Ways to Add Exercise Snacks

Exercise snacking does not require special equipment or gym memberships. The idea is to use moments that already exist in daily life.

Common examples include:

Walking briskly up a flight of stairs

Doing 20 squats while waiting for the kettle to boil

Taking a five-minute walk after meals

Performing push-ups or lunges during TV commercials

Stretching or marching in place during phone calls

These movements may appear simple, but consistency is what matters. Over time, they accumulate into a substantial amount of physical activity.

For office workers, standing up every hour to perform light exercises can counteract the negative effects of prolonged sitting. In homes, parents can turn playtime with children into active movement sessions.

Benefits for Heart Health

One of the most important benefits of exercise snacking is its impact on cardiovascular health. Short bursts of movement raise the heart rate and improve blood circulation. This helps strengthen the heart muscle and reduces the risk of heart disease.

Some research suggests that even three or four brief activity sessions per day can lower blood pressure and improve cholesterol levels. Because the sessions are short, people are more likely to stick with them long-term, which is essential for lasting health benefits.

For individuals who find traditional workouts intimidating, exercise snacking offers a gentler entry point into physical activity.

Boosting Metabolism and Blood Sugar Control

Exercise snacking can also help regulate blood sugar, especially when done after meals. A short walk or a few minutes of light exercise after eating helps muscles absorb glucose from the bloodstream, reducing spikes in blood sugar levels.

This is particularly helpful for people at risk of type 2 diabetes or those trying to manage weight. Frequent movement keeps metabolism active and prevents long periods of inactivity that slow energy use.

While exercise snacking alone may not lead to dramatic weight loss, it supports healthier metabolic function and complements other lifestyle changes such as improved diet and sleep.

Mental Health and Energy Levels

The benefits of exercise snacking go beyond physical health. Short activity breaks can improve mood, reduce stress, and increase focus. Physical movement releases endorphins—chemicals in the brain associated with happiness and relaxation.

Many people report feeling more alert after brief activity sessions. Instead of relying on caffeine for energy, a few minutes of movement can refresh both body and mind.

For individuals working long hours at a desk, exercise snacks can break up monotony and reduce mental fatigue.

Making It a Habit

The key to success with exercise snacking is consistency. Setting reminders or linking movement to daily routines can help make it automatic. For example, doing calf raises while brushing teeth or taking a short walk after lunch creates a predictable habit.

Experts recommend starting small and gradually increasing intensity. A person might begin with two or three activity breaks per day and slowly build up to more frequent sessions.

Variety also matters. Mixing strength exercises, cardio movements, and stretching prevents boredom and engages different muscle groups.

Who Can Benefit Most?

Exercise snacking is especially useful for:

Busy professionals with limited time

Older adults who find long workouts exhausting

Beginners who feel intimidated by gyms

People recovering from inactivity

Those managing chronic conditions with medical guidance

However, it is important to note that exercise snacking should complement—not replace—structured exercise for those who can safely engage in longer workouts.

Limitations and Considerations

While exercise snacking offers many benefits, it may not fully replace the endurance and strength gains achieved through longer training sessions. Athletes or individuals aiming for specific fitness goals still need structured programs.

Safety is also important. People with health conditions should consult healthcare professionals before starting new routines, especially if engaging in higher-intensity movements.

Conclusion

Exercise snacking proves that fitness does not have to come in long, exhausting sessions. Small bursts of movement scattered throughout the day can improve heart health, regulate blood sugar, boost mood, and increase energy levels. By making activity part of everyday life, people can overcome time barriers and develop healthier habits.

In a world where schedules are crowded and sedentary lifestyles are common, exercise snacking offers a practical and accessible path toward better health—one short movement at a time.

Related Topics:can Exercise fitter get help how snacking You

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Fitness

Plymouth Twp. official criticized for saying female employees need to exercise

Published

11 hours ago

February 14, 2026

Press Room

Plymouth Twp. official criticized for saying female employees need to exercise

PLYMOUTH TWP. — A township trustee is drawing criticism and demands for an apology after he implied that women who work in the township hall need to exercise.

At a public meeting of the Plymouth Township Board of Trustees on Feb. 10, Trustee John Stewart said he supported a $29,200 purchase for exercise equipment for the township exercise room and wanted to encourage better mental and physical health among staff.

“Psychologists say you do things that make you feel good, so let’s create a new atmosphere,” said Stewart, 75. “I don’t know why the women employees on the first floor of township hall aren’t asked to pack a brown bag lunch and transport it down to the Lake Pointe Soccer Park and you walk them around that beautiful park.”

Stewart also suggested a lunchtime yoga class for female employees.

“You would make my month if you would call me and say, ‘You know what? (A township employee) has begun to organize yoga for women, and they’re meeting at 12:00 to 12:30 in the new workout room,’ ” Stewart said. “That would be a significant improvement and something that the supervisor can take credit for and the board of trustees can all take credit for.

“I was very surprised when the supervisor called me two weeks ago and said, ‘We’re going to buy $20,000 worth of equipment,’ ” Stewart said. “I said, ‘Eureka, it’s about time.’ ”

Calls for apologies

Township Treasurer Bob Doroshewitz was not at the meeting but said he watched online and arrived at work the following day to find female employees discussing Stewart’s comments.

Some, he noted, were “livid.”

“The implication was that they need exercise,” Doroshewitz said. “It was horrible, particularly if you have somebody who is maybe self-conscious about their weight. You’re basically saying the women in township hall are too fat.”

Doroshewitz estimated about 18 to 20 women and eight men work on the first floor of township hall between the various departments.

“You don’t tell somebody they need to go on an exercise program, particularly ‘you women,’ ” he said. “It’s just not cool.”

Doroshewitz said he sent an email to Stewart, which he later shared with Hometown Life.

“I am requesting that you issue a formal apology to the Township’s female employees, particularly those working on the first floor, for the comments you made last night,” the email said, in part, also noting the remarks were “offensive, unprofessional, and unacceptable in the workplace.”

Doroshewitz said Stewart came into the township office shortly after receiving the email, confronted him about it and said he would not apologize. Doroshewitz also said he has concerns about Stewart’s behavior, citing recent outbursts, saying “it’s getting worse.”

Supervisor Chuck Curmi declined to comment on Stewart’s remarks at the meeting, except to say the issue was Stewart’s to address. He added he had “nothing to say” about whether a complaint was filed with his office about Stewart’s remarks.

“My judgment is that a simple apology would work, but that’s for his judgment,” Curmi said. “I can’t make him do that. He’s got to handle that himself.”

Stewart stands by statements

Stewart said his comments were meant only to promote employee wellness and ensure the township’s updated workout space would be open to women as well as men.

“If we’re going to spend money on a weight room, it should be available to women to exercise if they wish,” he said in a Feb. 12 interview, pointing to his own family of “strong women.”

Stewart called himself a “health fanatic” and said his suggestion that female staffers take a lunchtime walk or consider yoga was motivated by concerns for the health and well-being of township employees.

When asked about his comment suggesting the township’s female employees pack lunches and take a walk at the park, Stewart replied, “I live by that statement. Mental health, a break. Get out of that office because there’s toxic communications going on in that office.”

“We want to encourage good health,” he added. “Sometimes I come on way too strong. But I am all about health and fitness. This was a purely motivated thing.”

Trustee Sandy Groth said she did not view Stewart’s remarks as sexist and interpreted them as an effort to ensure female employees were included in workplace wellness opportunities.

“I did not take offense to anything he said, and I’m a woman,” Groth said. “I really took it that he was trying to make sure that they also had opportunities.”

While acknowledging that others interpreted the comments differently, Groth said her reaction was “very different.”

“I think you interpret things how you want to interpret them,” she said, noting she would have preferred a conversation seeking clarification rather than calls for an apology.”

Exercise room will open to all employees

Stewart was reelected to a second consecutive term in 2024, but also sat on the board from 1988-92. He also served three terms as state representative for the 20th District from 2000 to 2006.

Before Stewart’s comments, the board heard a presentation from Plymouth Township Police Sgt. Mike Hinkle, who said that while proposed upgrades to the dated fitness room would be led by the police department, the new equipment would be suitable for all fitness levels and available to all employees, not just police.

“This is a police department project that we hope benefits every employee in the (township),” Hinkle said. “Every employee is going to be able to go up there and utilize this facility.”

Hinkle noted the room is open 24/7 and has historically been open to all township staff.

Contact reporter Laura Colvin: lcolvin@hometownlife.com.

Fitness

How To Choose The Best Exercise Bike For You (And A Few Of Our Favourite Models For 2026)

Published

23 hours ago

February 13, 2026

Press Room

How To Choose The Best Exercise Bike For You (And A Few Of Our Favourite Models For 2026)

Whether you’re looking to stay active through the winter, add low‑impact cardio to your routine, or finally stop paying for a gym membership, an exercise bike can be a great investment. They’re quieter than treadmills, easier on the joints than running, and perfect for squeezing in a workout while watching TV — but only if you pick the right model.

With so many types, features, and price points, choosing the best exercise bike can feel overwhelming. Here’s a straightforward, no‑nonsense guide to help you find the one that fits your body, your goals, and your space.

Questions to Ask Before You Buy

A person riding on an exercise bike. (Amazon)

What’s My Fitness Goal?

Are you aiming to burn calories, build leg strength, do gentle daily movement, or train like you’re prepping for a race? Your goal affects the type of bike that will work best. A basic upright bike can help with general cardio, while a spin or indoor‑cycle‑style bike is better for intense workouts.

How Much Space Do I Have?

Measure the area you plan to use — whether it’s a spare bedroom, living room corner, or basement gym. Exercise bikes can be compact or bulky, and you want one that fits comfortably without blocking walkways.

How Often Will I Use It?

If you plan on daily workouts or long sessions, look for comfort, durability, and adjustability. If you’re an occasional rider, a simpler, budget‑friendly model might be enough.

Types of Exercise Bikes

Upright Bikes

These look most like traditional bicycles: you sit upright and pedal. They’re simple, usually affordable, and perfect for everyday cardio.

Best for: Casual riders, small spaces, basic cardio.

Recumbent Bikes

With a reclined seat and back support, recumbent bikes are ideal if you want less strain on your lower back and more comfort overall.

Best for: People with back issues, seniors, and long‑session workouts.

Indoor Cycling / Spin Bikes

Built for performance, these have heavier flywheels and allow more intense workouts — including standing climbs and sprints.

Best for: Serious cyclists, interval training, high‑intensity cardio.

Fan / Air Bikes

These use a large fan that creates resistance based on how hard you pedal — the harder you go, the harder it gets. Great for full‑body workouts if the bike has moving handles.

Best for: HIIT workouts, cross‑training, and athletes.

Features That Matter

A person riding a Horizon Fitness bike. — Horizon Fitness (Horizon Fitness)

Resistance Type

Magnetic resistance: Quiet, smooth, and adjustable — great for most home users.
Felt brake/friction: Older style, sometimes noisier, but can still work well on budget models.
Air/fan: Naturally variable, works harder the faster you pedal.

For daily use, magnetic resistance usually gives the most consistent and quiet experience.

Adjustability

Look for bikes with adjustable seats and handlebars. People come in all shapes and sizes — without adjustments, even a pricey bike can feel uncomfortable.

Comfort and Ergonomics

Seat comfort: Some seats are basic — consider upgrading to a padded one if you plan longer rides.
Pedals and straps: Good grip and foot support help during more intense rides.
Step‑through frame: Makes mounting easier — helpful if mobility’s a concern.

Console and Tracking

LCD or digital display: Shows speed, distance, time, and calories.
Heart rate sensors or Bluetooth connectivity: Handy if you track workouts on a phone, watch, or fitness app.

Stability and Build Quality

Heavier frames with solid bases are more stable — especially during spirited sessions. If you’re doing standing climbs or interval sprints, stability matters.

Noise Level

If you live in an apartment or share walls, quieter magnetic bikes are better than noisy fan bikes.

Extra Considerations

Budget

Exercise bikes range from under $300 for basic models to $1,500+ for premium indoor cycling bikes. Set a range and decide what features you actually need versus what’s “nice to have.”

Assembly and Delivery

Some bikes are simple to assemble at home. Others may require tools or professional assembly — especially heavier spin bikes.

Warranty and Support

Look for solid warranties on the frame and parts. Canadian availability of replacement parts and support is a bonus — especially if something breaks mid‑winter.

Our Top Picks for Exercise Bikes

Why Trust Shopping Trends?

At Shopping Trends, every product we review goes through rigorous hands-on testing to ensure we’re recommending only the best for Canadian households. With over a decade of experience in product evaluation and consumer reporting, I personally oversee each test and comparison.

Our process is transparent, methodical, and grounded in real-world usage. Whether it’s a cordless vacuum, a 4K TV, or a hammock for your next camping trip, we evaluate items the way you’d use them at home. When needed, we also consult Canadian industry experts to offer context and help readers make confident, informed decisions. Every “top pick” featured in our guides has earned its spot through careful analysis, not sponsorship.

Fitness

Boost Your Heart Health in 5 Minutes or Less With These ‘Exercise Snacks’

Published

1 day ago

February 13, 2026

Press Room

Boost Your Heart Health in 5 Minutes or Less With These ‘Exercise Snacks’

Workouts can be intimidating and time consuming, but there’s more evidence that just a few minutes of activity may improve your heart health.

You don’t need to join a gym, there’s no equipment required, and the exercise comes in brief bursts of movement that are easy to fit into daily life.

The health benefits are real, researchers say, and the routine can counteract some of the negative impacts of sitting all day.

Cardiologist Tip of the Day: Try Exercise Snacks to Boost Heart Health

Exercise snacks are “short, structured bouts” of physical activity — five minutes or less of climbing stairs or doing bodyweight exercises like squats — done several times a day, the authors of a recent systematic review and meta-analysis of studies published in the British Journal of Sports Medicine explain.

“The main takeaway here is that anything is better than nothing,” Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic, told NBC News.

“The exercise snack can be the start of a foundation for more intense exercise.”

Exercise snacks add up over time and they make you healthier, so take breaks and move during the day, Dr. Jordan Metzl, a sports medicine physician, said on TODAY.

Why It Matters

Exercise snacks led to “meaningful improvements” in cardiorespiratory fitness in adults, even though the amount of exercise was “far below” the current recommendations from the World Health Organization, the authors of the review of studies noted.

Importantly, people actually stuck with the routine, with more than 90% of participants completing the prescribed sessions rather than dropping out.

“This suggests that exercise snacks are not only effective but also practical and well accepted, making them a promising option for real-world, unsupervised settings,” the authors wrote.

How to Get Started

The exercise snacks in the review of studies were defined as five minutes or less of physical activity, deliberately performed at least twice daily most days of the week.

Brief bouts of vigorous stair climbing were a popular option. Or it could be doing bodyweight exercises or lifting small weights.

Certified personal trainer Stephanie Mansour also suggests these exercise snacks:

Go for a walk — brisk daily walking can reduce the risk of early death, a study found.
Do 10 squats
Walk around the house 10 times
Do 10 wall pushups
Do a wall sit during the commercial breaks of a TV show — this isometric exercise is static but very intense, and can reduce resting blood pressure, research has found.

Exercise snacks can change the body in ways that make it easier to start more intense and longer workouts, Singh said.

“Hopefully these exercise snacks will make people want to have an exercise meal,” she said.

For more exercise tips and suggestions, download the Start TODAY app to get fitness challenges and daily inspiration from trusted experts.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.