Exercise Snacking
Brief bursts of movement spread through the day.
Categories / Everyday movement
Everyday movement
Small habits that add up: short activity breaks, post-meal walks, gardening and the walk to work. Every bit of movement counts.
Everyday movement means building activity into the day instead of finding time for a workout. Our 10 exercises include short activity breaks, post-meal walks, gardening, housework, dog walking, walking meetings and active commuting, small habits that add up to a more active life.
It is a great starting point if you sit for much of the day or find formal exercise off-putting. Each guide explains how to start, how to make it a habit and how to build up over time. Compare the options and pick one or two to try this week.
10 regimes
Allotment and Gardening
Digging, weeding and carrying work.
Active Commuting
Walking or cycling for the journey to work.
Walking Meetings
Take calls and meetings on foot.
Standing and Sit-Break Routines
Interrupt long sitting every 30 minutes.
Dog Walking
Daily walks driven by a dog's needs.
Housework and DIY
Active chores counted as exercise.
Post-Meal Walk
Ten-minute walk after eating to steady blood sugar.
Morning Wake-Up Routine
Five to ten minutes of movement after waking.
WHO 150-Minute Guideline
150 minutes of moderate activity a week plus two strength sessions.
Everyday movement: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: People who cannot face a workout, or who sit for much of the day.
Pros
- No special time, kit or cost
- Small habits add up: activity breaks, post-meal walks, gardening
- Helps cut long periods of sitting
- Easy to start today
Cons
- Hard to measure, and easy to underestimate how much you do
- Often low intensity, so it is not a full replacement for strength and fitness work
- Needs reminders and routines to become habit