My favorite healthy living researcher is Dr. Rhonda Patrick. One of her recent findings encourages taking "exercise snacks"—short, intense, 1-3 minute bursts of activity performed 3+ times daily, to improve metabolic health, boost mitochondrial function, and reduce mortality risk by 25–40%.
Examples Rhonda shares include sprinting up stairs, burpees, air squats, or high knees, ideally performed before meals to aid glucose control.
By definition they take little time and the benefits are amazing. I've actually been doing stair sprints but I made the rule I can only do them if I am NOT carrying anything. My house is 3 stories so I do lots of stairs.
Key Aspects of Exercise Snacks
- Definition: Intense, 1–3 minute bursts of activity (reaching >80% of max heart rate).
- Benefits: Up to 40% lower cancer/all-cause mortality and 50% lower cardiovascular mortality. They also improve insulin sensitivity and boost mitochondrial biogenesis.
- Timing: Best done around meals (e.g., 30–60 minutes before or after) to manage blood sugar.
- Examples:
- VILPA (Vigorous Intermittent Lifestyle Physical Activities): Sprinting up stairs, rushing to catch a bus, or cycling fast. Bodyweight Exercises:Burpees, jumping jacks, or high knees.
- Frequency: 3 times per day is recommended.
So even when we are NOT involved in a healthy living competition (which requires an hour of daily exercise for full points) and even when you think life leaves you zero time to work out you can fit in these little "snacks of exercise.
I can't figure out how to make this a live link for you but here is the link to the video on snack breaks.
https://www.foundmyfitness.com/episodes/2-minute-snack-longevity
So for every day that you enjoy 3 exercise snacks you can claim your bonus points
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