Day 1: More Time & Energy for Your Best Life
How was that Day 0 challenge? Did those air squats get your heart pumping? If you're wondering why I'm making you do air squats in a welcome email, trust me, there's a method to the madness. (Or maybe I'm just a little bit evil. 😈).
Today, we're diving into one of my favorite strategies for optimizing my health and reclaiming my time: exercise snacks.
I used to think I needed to spend hours at the gym to see results. After a long day at the office, the thought of changing into gym clothes and driving somewhere just to exercise felt as appealing as a root canal. So, I'd often skip it altogether. (Anyone else relate?)
But then I discovered exercise snacks – short bursts of high-intensity activity throughout the day. This was a total game-changer! I could do them right in my office or outside between meetings, no special gear or travel required. A quick flight of stairs or a brisk walk around the block did the trick.
The Science of Exercise Snacks:
Now, I know I'm a big proponent of efficiency, but don't just take my word for it. A recent study found that just 1-2 minutes of physical activity (aka VILPA - Vigorous Intermittent Lifestyle Physical Activity), done 4 times a day, can reduce the risk of death from all causes, cancer, and cardiovascular disease by 26-34%. That's a serious return on investment for just a few minutes of effort!
Studies have shown that exercise snacks can:
Boost energy levels: A quick burst of exercise can increase your heart rate and blood flow, giving you a natural energy boost.
Improve focus and concentration: Exercise can help clear your head and improve your cognitive function.
Reduce stress: Physical activity is a great way to relieve stress and improve your mood.
Increase fitness: Even short bursts of exercise can contribute to your overall fitness level.
Improve cardiovascular health: Regular exercise snacks can strengthen the heart, lower blood pressure, and improve cholesterol levels.
VILPA isn't a walk in the park (pun intended!), but accumulating it throughout the day is surprisingly simple, and the options are endless:
Take the stairs (and sprint up them!) instead of the elevator.
Pick up your bag at the airport and walk briskly to your gate.
Do a set of squats or push-ups every hour.
My Experience With Exercise Snacks:
I've been incorporating exercise snacks into my routine for years, and I've seen a huge difference in my energy levels, productivity, and overall well-being. I'll often do a quick set of push-ups or mountain climbers throughout the day. It's a great way to take my eyes off the computer screen too. (Plus, it's a much better way to relieve stress than yelling at my computer screen. 😉)
Optimal Exercise Snack Protocol:
Frequency: Aim for a minimum of 3-4 exercise snacks per day.
Duration: Each snack should be at least 1 minute of vigorous activity.
Weekly Total: This equates to around 30 minutes of weekly exercise, which is achievable for even the busiest professionals. (Yes, even you!)
Actionable Recommendations:
Here are a few ideas for office-friendly exercise snacks you can try:
Low-Impact:
Desk push-ups: Perform push-ups against your desk or a wall.
Chair squats: Stand up and sit down from your chair repeatedly.
Calf raises: Stand up and lift your heels off the ground, focusing on squeezing your calf muscles.
Desk stretches: Perform simple stretches at your desk, such as shoulder rolls, neck stretches, or hamstring stretches.
Medium-Impact:
Brisk walking: Take a brisk walk around the office or building.
Stair climbing: Walk or run up and down a flight of stairs.
Wall sits: Lean against a wall with your knees bent at a 90-degree angle, holding the position for 30-60 seconds.
Choose exercises that you enjoy and that fit your fitness level and time constraints.
Let’s Go!
I challenge you to pick 1-2 exercise snacks you're comfortable with and look for those 1-2 minute openings in your day to schedule them in. Report back in the community forum and let me know how it goes!
