Exercise snacking: Movement in small doses for big benefits

Our busy lifestyles often make it challenging to find time for exercise. But what if adding movement to our day didn’t always require a trip to the gym? Enter exercise snacking. A great way to fit in short bursts of physical activity throughout the day, which add up to long-term health benefits.

 

What is exercise snacking?

Exercise snacking involves performing quick, simple movements that last anywhere from a few seconds to a few minutes at a time. Instead of putting aside a 30-minute block or full hour to exercise, you can mix these mini physical activity sessions into your day, making it much easier to stay active. 

Here are just a few reasons to start exercise snacking: 

• Quick: Short bursts of activity fit easily into even the busiest of schedules 
• Simple: Simple exercises without needing special equipment or a gym 
• Routine: Regular, short movements can add up to meet the recommended Physical Activity Guidelines, without the pressure of a lengthy workout. 

Why do we need to move more?

Let’s make our health more of a priority! Because even light, regular movement is proven to support our heart health, boost energy, reduce stress, and improve sleep. And it doesn’t have to be strenuous – just consistent.  

Research shows that regular amounts of light physical activity can:  

• Improve our physical, mental and emotional wellbeing 
• Help improve cardiovascular health 
• Boost immunity 
• and even enhance our mood.  

Be social while exercise snacking for increased benefits! Build your social connections by including your family, friends or co-workers in your physical activities. Exercising together has a great impact on boosting your self-esteem and reducing stress. Long-term, being active together can become a habit your body and mind will thank you for later in life, with research showing both physical activity and socialising can improve independence with age and a longer life expectancy.  

How to move more each day with bite-sized activity

Only 1 in 5 Australian adults meet the physical activity guidelines. These Physical Activity Guidelines recommend 150-300 minutes (2½ to 5 hours) of moderate physical activity per week (such as a 30-minute fast paced walk 5 times a week), plus muscle-strengthening activities at least 2 days a week, like lifting weights or climbing stairs. These numbers can be daunting—especially when your time already feels stretched. That’s why, adding short, regular movement intervals into our daily commitments and lifestyle may be the way to go to help meet these guidelines when pushed for time. 

Here are some exercise snacking ideas to get you started today: 

• Mindful commute:  Walk the kids to school, get off the bus or train one stop early or park further away for a great way to start your day  

• Walking meetings: Turn calls and in-person meetings into walking meetings. Whether you’re indoors or outside, every step counts 

• TV challenge: During ad breaks or between episodes of your favourite show, stand up and perform some light movements—think squats, calf raises, or simply, have fun and dance around! 

• Stairs instead of lifts: Whenever possible, take the stairs instead of the elevator. It’s a fantastic way to get your heart rate up 

• Quick exercises: A quick set of jumping jacks or squats can be done anywhere, anytime  

• Musical walks: Pop on your favourite playlist or podcast and take a brisk walk around your suburb or town. These walks combine movement with entertainment, uplifting your mood and may become a highlight of your day. 

Remember, you don’t need to aim for perfection; any movement or exercise is better than nothing.  

Focus on movement not perfection

Almost 4 in 10 adults (aged 18–64) reported ‘not enough time’ or ‘too many other commitments’ as the main barriers to participating in sport or recreational physical activities. Exercise snacking could be the answer for the time-poor to improve consistency because movement doesn’t have to be structured or strenuous; it can be spontaneous and fun. Why not, join your kids in their active play (they’d love to have you participate in their game!) or do some simple stretches while waiting for the kettle to boil. These small actions, done frequently, add up. 

Need more motivation? Research shows that people who track their steps are more likely to have higher physical activity levels. Try tracking your steps to help you become more mindful of how much you’re moving each day and record it to motivate you! One of the programs Health and Wellbeing Queensland supports is 10,000 Steps, which encourages you to track steps, set goals, and build more activity into your day. e pantry staples required for the recipes, like olive oil, dried herbs and spices and vinegar. 

Get started today

The key to exercise snacking is to start small. Even a few minutes of movement here and there can significantly contribute to your overall physical and mental wellbeing. Remember, the goal is consistency, not intensity.  

Whether you’re at home or work, juggling family, or enjoying retirement, finding time for movement everyday is important and beneficial at any age. 

You can get more ideas for fast and fun movement here. 

If you have been inactive for a while, have heart disease or any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before engaging in physical activity.

Sources:

1. Australian Department of Health, Disability and Aging. Physical activity and exercise guidelines for all Australians. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians 
2. Australian Bureau of Statistics. National Health Survey [Internet]. Canberra: ABS; 2022 [cited 2025 June 4]. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey/2022. 
3. Heart Foundation Australia. Physical activity and your heart health. https://www.heartfoundation.org.au/healthy-living/physical-activity/physical-activity-and-exercise 
4. Sleep Foundation. Physical activity and sleep. https://www.sleepfoundation.org/physical-activity 
5. Australian Bureau of Statistics. Physical activity [Internet]. Canberra: ABS; 2022 [cited 2025 June 5]. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/latest-release. 
6. Australian Institute of Health and Welfare. Physical activity across the life stages. Canberra: AIHW; 2018. https://www.aihw.gov.au/reports/physical-activity/physical-activity-across-the-life-stages/summary 
7. 10,000 Steps. https://www.10000steps.org.au/ 

Acknowledgement

This content has been developed by Health and Wellbeing Queensland’s team of exercise physiologists. Always visit your healthcare professional for dietary advice tailored to your circumstances.