The health benefits of regular exercise snacking

Published December 2024 | 5 min read
Expert contributor Timothy Douge, ESSA accredited exercise physiologist 
Words by Donnay Torr

Looking for simple, accessible exercise routines to add to your day? Exercise ‘snacking’ is a research-backed way to maintain strength and mobility as we age.

Carving out time for exercise can feel trickier as we age, and that’s getting in the way of our health. Nearly one-third of adults worldwide aren’t exercising enough, according to the World Health Organization. In Australia, 37% of adults aged 18 to 64 and 57% of adults aged 65 and over don’t meet the Australian physical activity guidelines, while 84% of older adults don’t do enough muscle-strengthening activities – precisely when we need it most.

Busy to-do lists, low motivation, cost issues and even fear of injury are all barriers to older people moving enough, explains ESSA-accredited exercise physiologist Timothy Douge. 

“Many gyms today focus on high-intensity workouts, and fitness marketing often excludes older people,” he says. “But older adults stand to gain some of the most significant health benefits from staying active, so it’s key to offer accessible and enjoyable ways for them to do so.

”One simple, research-backed solution is so-called exercise ‘snacking’, which a 2022 study by Deakin University found could be the key to enhancing quality of life for people aged 65 and over. 

Exercise snacking refers to micro-workout routines made up of short bursts of exercise, such as bodyweight moves, like squats, sit-to-stands or push-ups. You do these movements for a minute at a time, with a 1-minute break in between, aiming to repeat the routine several times through the day. 

However, says Timothy, small, regular bursts of any kind of exercise can be helpful to our overall health and longevity. 

The benefits of bite-sized workouts

These short bursts of bodyweight resistance exercises can do wonders for our physical health, particularly for people who are otherwise sedentary – a common risk factor for heart disease and diabetes, especially in older adults. 

“Bodyweight exercises are great because they require minimal equipment but utilise muscles and joints through their full range of motion,” says Timothy. 

Other benefits of bodyweight exercises, he says, include:

• maintaining or increasing strength: movements like squats or lunges help preserve skeletal muscle mass, helping prevent sarcopenia (age-related muscle loss) and osteoporosis
• preserving joint health to reduce the risk of conditions like arthritis
• improving mobility with everyday activities like climbing stairs which can boost balance and flexibility, helping us stay healthy and mobile
• a healthier heart with even a few minutes of brisk movement which can elevate your heart rate and reduce the risk of heart disease.

If you’re under 65, the Australian government recommends 2.5 to 5 hours of moderate intensity physical activity (think a brisk walk, mowing the lawn or swimming) a week. If you’re over 65, the recommendation is 30 minutes of moderate-intensity exercise daily, and breaking that into bite-sized exercise snacks can make it more manageable. 

The Deakin study suggests older adults who added micro-workouts to their day were more likely to stick to the habit, gained confidence in their movements and felt positive impacts on their health. 

“Exercise snacking can give people a sense of progress and accomplishment, especially if it’s been difficult to start a regular exercise routine in the past,” says Timothy. 

Plus, the little bursts of movement release mood-boosting, focus-sharpening endorphins. 

“This can make exercise snacks a great stepping stone to create even healthier habits in the future – something which may have seemed out of reach before,” he says.  

A different study from the University of Sydney adds more good news: adding just three to four 1-minute bursts of heart-rate boosting activities to daily tasks (think a short burst of power walking while running errands or catching the bus, going up and down stairs faster than you usually would, or doing housework or gardening with a bit more energy) can reduce the risk of premature death related to cardiovascular disease by up to 49%. A little bit of exercise goes a long way.

Could exercise snacking work for me? 

The beauty of exercise snacking is that it doesn’t feel like traditional exercise. Forget the idea that working out means trying to figure out how to safely master gym machines or complex, time-consuming classes. Instead, you sneak strength-building movement into your everyday routine.

You don’t need any special equipment, says Timothy, making it convenient and cheap to do. 

“Exercise snacking often involves bodyweight exercises like squats, lunges or push-ups, which translate closely to everyday activities, and can have strong functional outcomes for people who do them,” he explains. “It can also benefit people recovering from injury or illness.”

Exercise snacking can be adapted to different abilities and as you get stronger, you can increase the intensity at your own pace.

Micro-workouts to do at home

Ready for a quick workout? Try incorporating these simple activities into your day-to-day life and you’ll be working your body and your mind.

Gardening

Spending time gardening is one of the best things you can do for your health. Short bursts of gardening work like raking, carrying things and working in gardening beds is a great way to strengthen your core, gain muscle strength, improve dexterity and increase your heart rate. Studies have also found a correlation between gardening and a range of benefits for your mental health, including a positive impact on depression and anxiety symptoms, mood and cognitive function.

Walk and talk

Need to make a phone call? Why not walk and talk? Or perhaps you like listening to audio books or podcasts? You could walk around the block or simply around your house and garden. The only thing that matters is you’re moving your body instead of sitting down. Research suggests that regular bouts of walking improve our mental wellbeing, sleep and longevity. The same study suggests walking briskly for 30 minutes a day at least five days a week can reduce the risk of several age-related diseases, including heart disease, diabetes, cancer and dementia.

Take the stairs

It may sound obvious but choosing to take the stairs when you’re out and about is an easy way to get your heart beating faster. Bonus points if you’re carrying a shopping bag in each hand for building muscle. Research shows that regular stair climbing is associated with a reduction in the risk of heart disease and it may protect us from metabolic syndrome. 

Exercise while waiting, brushing your teeth and watching TV

There’s no better time to exercise than while you're already doing something else. Multi-tasking is a clever way to fit in your micro-workout. Strength-based movements like calf raises, lunges and wall push-ups are perfect for filling in time or turning a potentially sedentary activity into an active one. Timothy recommends these three activities for home workouts.

Calf raises

Aim for: three sets of 10 reps
Why it’s good: Calf raises can improve your calf strength and stability, reduce the risk of ankle injuries and they can improve circulation to your limbs.
How: Stand on a flat surface with your toes pointed straight ahead. Lift your heels off the floor to flex your calf muscle. Pause for moment, then slowly return to the floor. Using a towel handrail can help with balance. 

Lunges

Aim for: three sets of 10 reps
Why it’s good: Lunges strengthen your back, hips and legs, and they can help improve mobility and balance.
How: Start by standing up straight. Step ahead with one foot and lean forward until your knee reaches a 90-degree angle and your rear knee is parallel to the ground. Then return to the starting position. Use a chair or the wall for balance if needed.

Wall push-ups

Aim for: three sets of 10 reps
Why it’s good: Push-ups work your whole body at once. They strengthen your upper body and give your core muscles a good workout.
How: Strengthen your arms and chest from an upright position by pushing off a wall, back of a couch or sturdy surface like a table. Steadily increase the angle of your body as you get stronger.

Always speak to your doctor before making any changes to your exercise routine or diet, advises Timothy. If any of the exercises make you feel faint, unsteady or cause pain or strain, stop immediately and see your doctor.

HCF provides a range of health management programs to support members to be their healthiest selves. Depending on your policy and your situation you may even be able to claim your exercise classes and gym membership.

Before you start any program, check you’re on eligible cover and the provider of the program is recognised by HCF by calling 13 13 34 or visiting a branch.

Need a little support?

We want our members to be their healthiest selves, which is why we're helping eligible members^* save on the evidence-based CSIRO Total Wellbeing Diet. Created by Australia’s national science agency, it combines a higher protein, low-GI eating plan with proven weight management tools to help improve habits and create lifelong positive behaviours.