Hey, hey, hey!
I hope you’re ready to step into this week’s Wellness Wednesday with me 🙂 .
I have had this blog post on my “to write” list for months now.
Today, I’m chattin’ about…
And no, this isn’t about food you eat before/after/during your workout 🙂 .
I hear this phrase often when listening to podcasts and reading wellness books, and it’s a concept that I’m trying to incorporate more into my day.
Exercise snacks are small, incremental little things you do throughout the day to add in a dash of “exercise” in just a few minutes. These things are not typically done to take the place of your daily workout but just additional movements to increase your fitness/flexibility/mobility/strength/etc. I really, really love this idea because it’s small, manageable and can be done in normal clothes without typically breaking a sweat.
I thought I’d share a few of my exercise snacks and then maybe you could share some of yours too. I would love a few new ideas/encouragement/motivation to sprinkle into my days. What I’ve learned is that, at least for me, small little things can add up pretty quickly.
Here are some of my typical exercise snacks…
#1: GETTING EXTRA STEPS IN
For years and years, my goal has been to get 15,000 steps in every day. I don’t *always* hit this goal, but more often than not, I do. Most of the time, it wouldn’t be possible without “getting extra steps in” each day. I get a lot of steps in on my morning run or when I’m out walking the dogs, but it doesn’t get me to 15,000. In order to get the extra ones in, I do things like…
Park far away in the parking lot when I stop at stores. I never look for spots close up, I always park further away.
If I’m on phone calls, I try as often as I can to get up and walk around (even if it’s just pacing in my office or hopping on my walking pad) instead of sitting.
If the weather is nice enough, after lunch, I almost always take at least a five minute brisk walk before going back to my desk.
At night after dinner, if we have time, Andrew and I will make one lap around the block.
Little bits of walking almost always end my day with 15,000 steps (or more!). And I don’t get sweaty or have to change into workout shoes/clothes to do it!
#2: CALF RAISES
I don’t know why, but my “go to” move is always a calf raise. I do them while I’m taking my supplements (standing at the counter in the kitchen counting the pills out, swallowing them, etc). I do them while I’m waiting for my coffee to brew or toast to pop up out of the toaster. I do them when I’m brushing my teeth. If I’m standing still for long there is a good chance I’m doing a calf raise.
#3: BALANCING
I don’t want to grow older and start to lose my balance, so I’m always trying to balance on one leg while I talk on the phone or brush my teeth…things like that. Some days, it’s trickier than others which makes me realize this is a skill that needs to be finessed while I’m younger.
#4: JUMPING ON THE TRAMPOLINE
I bet I jump on our trampoline at least twice a day. Any time I take the dogs out to potty (unless it’s super early in the morning), I hop on for a few minutes and just jump. I’m sure I look foolish out there doing it, but not only does it get my heartrate up, it’s FUN!
#5: STANDING UP TO STRETCH
I stand up all the time and stretch. Even if I just sit right back down and go back to work, I’ll stand up at my desk and stretch out my arms and back. I’ll even bend over and touch my toes and stretch out my hamstrings. I am not good at remembering to properly stretch after each workout, but I do get a few minutes of stretching in every day in bite-sized amounts.
#6: PLANKS
I heard this on a podcast one time, but the fitness expert said a great way to check social media was while in a forearm plank. If you tell yourself you’ll only scroll while planking, it certainly will limit how long you scroll (and work your core at the same time!).
#7: SPRINTING UP THE STAIRS
My 14 year old dog sprints up the stairs every.single.time. She never walks. She sprints. If she can sprint, I can sprint. I’m often winded by the time I get to the top, but my heartrate is up, and I got a quick exercise burst in to boot!
#8: BIKING
I don’t do this in McKinney, but on Nantucket, I try to bike everywhere. That is my favorite way to get in a bit of exercise in small increments. I hop on, avoid parking and traffic, get fresh air, and a small little burst of cardio. Love.
So, those are a few of my little ways to get “exercise snacks” into my day.
Okay, you tell me. Have you heard of this? Do you do this? How do you do this? I WANT THE DETAILS! Please please comment and share!
Also today, I asked everyone in my family to name their favorite family vacation. You can check out the results and the “why” behind each answer in THIS POST TODAY TOO!
I’m off to get a few steps in and maybe do a plank 😉 .
See you in the comment section! xx
Elspeth Mizner says
I love the idea of exercise snacks! I also try to get extra steps in whether it’s talking on the phone or walking a bit further to the store. I alway take stretching breaks at work too!
http://www.elspethsdaybyday.com
Diane Moore says
I love doing exercise snacks! I also do a lot of calf raises, but my go-to is some variation of squats.
I also like the drinking bird (I think?), where you stand on one bender leg and bend forward with the other leg in back.
Those snacks through my 50’s significantly strengthened my hips and glutes 👍🏻
I like that it’s just a way to keep activity going all day long.
Mix and Match Mama says
These comments have me convinced I need to snack on more squats!
Leslie Jackson says
I do squats when getting the laundry out of the laundry basket instead of bending over, which isn’t great for your back. I might even do one squat per piece of clothing so I get lots of squats in. I will also squat when taking things out of the washer (I don’t have pedestals on my W/D and my washer is on the bottom on my stackables). Love you call these exercise “snacks”! 🙂
Mix and Match Mama says
Brilliant!!
Bebe says
It is called a dipping bird. I struggle doing these at age 69 but my trainer says if I use one finger to balance it is better than holding the wall/chair with your whole hand.
Diane Moore says
That’s a good tip! We do what we can and what is realistic for our own fitness 👍🏻
Ali B says
I just tried my first dipping bird at age 39. That is not easy! Haha
Sarah Shaneyfelt says
I love this concept! My mom was always doing leg raises while she was brushing her teeth in the bathroom and I never understood why, but as I’ve gotten older, I totally get that she was fitting in some exercise where she could. Since I teach school, I have to be creative in how I get in extra steps–I pace while I read aloud to my students or I get up and walk around the school during my planning–I’m just always thinking how I can get in extra steps!
MeetTheShaneyfelts
Mix and Match Mama says
I need to do leg raises too!
Laura says
Squats to unload the dishwasher or pick up toys on the floor or clean the tub!
Mix and Match Mama says
I will be trying this today when I unload (Andrew’s too full) dishwasher!
Debbie says
lol… that comment had me laugh out loud since I read he puts more dishes in than you do!
Elan Klein says
I do a ten minute arms or yoga class on the peloton app.
Mix and Match Mama says
GREAT IDEA!
Kristen says
I swear by those 10 min classes! I love them all!
Lauea says
Peloton’s 10 (or even 5) minute mobility classes are the perfect little reset for me. I am a little intense about training and these classes help me to actually nurture my muscles.
Thanks for all of the good ideas!
Laura says
Let’s see. I also park far away from where I’m going. I walk a lap around the parking lot after Pilates. I always take the stairs at work (one flight), and stretching often during the day. My office is in a museum downtown Raleigh so it’s easy to go walk the block or take a lap inside the museum for extra steps.
Mix and Match Mama says
How fun that your office is in a museum?!
Natasha says
I always take the stairs when I can, instead of an elevator. My family makes so much fun of me for this!
Paula Hobbs says
Well, if this post doesn’t put a pep in your step then I don’t know what will!! These are great snack ideas! I can’t wait to start snacking more!! I can never sit still when I’m waiting on all the “things”…microwave, running water for dishes, waiting for water to boil…etc. I have to be productive while I wait!!
Mix and Match Mama says
A woman after my own heart!
Beth Valenta says
I try my best to “snack” at work. At school I walk and talk with kids a lot around our track, I walk fast to classes, and I have a walking club one day a week for kids.
Mix and Match Mama says
I love, love, love this, Beth!
Beth Knecht says
I love this!
My husband and I are often talking about how the 30’s creep up on you and suddenly stretching and balance seem a bit harder. I’m going to try to incorporate more of these “snacks” in my day!
Mix and Match Mama says
Yes! I always think to myself that if I stop doing “things”, I might not ever be able to do them again (like certain stretches/balances/etc). I don’t want to stop and not be able to restart.
Alana says
Wow, hearing all the little things you do makes me feel very lazy.. I need to incorporate some of these into my everyday! And I love that you jump on the trampoline!!
Mix and Match Mama says
Oh gosh, you’re not lazy! I’m probably too hyper 😉 .
Natalie says
Yes to all of this. May I also add, I ALWAYS take the steps vs elevator/escalator and don’t use only my body weight to get up from the ground/floor.
LOVE your wellness posts and appreciate you sharing!
Emily says
Last weekend my kids had practice at the same ball field at the same time. I went 2 miles just walking the perimeter of the ballpark…I got some steps in and was able to watch practice at the same time 😁
Mix and Match Mama says
What a GREAT use of your time!
Kay says
I totally thought this was going to be about something to eat-lol! But I love this topic. One thing I’ve recently done differently to help move more is to put things away around the house as I come across them. I used to stack up a pile of “things to go upstairs” but now, if I find something on the first floor I just immediately run it upstairs. Sounds small, but it adds up! I make more trips around the house than I would if I were to save it all for one upstairs run.
Mix and Match Mama says
That is a GREAT idea! That would totally add up!
Natasha says
I LOVE this idea!!! What a great way to get steps (and stairs) in!
Beth says
With a diagnosis of osteoporosis, I do 20 “heel drops” twice a day – morning and night – in addition to strength training and other aerobic exercise. I’ve also added “farmer’s walks.”
I’d love to hear what wellness podcasts you listen to.
Thanks so much!
Mix and Match Mama says
I love these exercise snacks! Everyday Wellness is my favorite podcast. It’s especially wonderful for women.
Dawn Scheurich says
Squats during commercials and I also walk 10 minutes after every meal! I love the calf raises idea while waiting on coffee!
Mix and Match Mama says
That’s a great idea to squat during commercials!
sandi says
Who else is disappointed this wasn’t a food post?
We live in a four story townhouse so I am constantly walking the stairs. There is an elevator, but I only use that for groceries since the kitchen is on floor three. When I remember, I will balance on one leg while brushing my teeth. Squats are my go to when browning meat or waiting on the microwave
Casey says
I do more “Beauty” related exercises – chin raises to get rid of turkey neck, & several arm exercises that specifically target posture improvement.
Mix and Match Mama says
Well now I need to do this too!
Lisa says
I do squats or leg lifts while I wait – for coffee to brew or while pumping gas. I walk while I am on the phone too, feels like I am accomplishing two things. I never thought of them as exercise snacks – that is a great way to look at it. Gonna have to try sprinting up the stairs! Thank you for sharing – I appreciate you and your blog.
Lauren says
Okay but will you now do a post about healthy snacks to eat pre and post exercise bc now I kind of want to read that.
Mix and Match Mama says
Bahahaha! Yes, friend!
A A says
When I’m in the shower waiting for the hot water, I do squats and calf raises (like everyone else 😆) and wall push ups. I think any of these could be done even in very small showers (but with regard to slippery floors, of course). Another opportunity for the same might be when waiting on at home beauty treatments that you’re supposed to keep on for a couple of minutes?
Mix and Match Mama says
Well, this is brilliant!
Bren says
Wall push-ups in the shower is a fabulous idea! Thank you!
I too do calf raises like so many above, especially while brushing my teeth with my electric toothbrush that runs for 2 minutes. On days when I am using my diffuser (that takes forever) to blow dry my curly hair, I add in some squats. As I’m not always able to walk following a meal at work, I find somewhere private to do 30 squats. Little bits to try to increase my activity throughout the day!
Jill Myers says
I recently started doing heel drops (to stimulate bone growth) while brushing my teeth. While watching tv I am also using commercial breaks to repeatedly stand up from/ sit back down on the couch.
Nova says
I love this post! I’ll be incorporating some of these. I love that you mentioned just a quick walk and you don’t have to change or get sweaty. Sometimes I think I make things too complicated in my mind and that stops me before I start.
My grandfather told me at 95, if you want to live alone you better do squats to get on and off the pot, and lift weights. He would sit in front of the television with 1 lb dumbbells and do arm exercises. He passed a few years ago at 98 and I miss him dearly. I lived with him a while to help him stay independent. To this day I do body squats wherever I find a moment, so I can get on and off the pot 😉
Ashlea says
I have never heard of this before but I love it! Do you have any more podcasts or books on this topic you recommend? I thought this was going to be a food post!
Mix and Match Mama says
My favorite podcasts for women’s health are Everyday Wellness, Found My Fitness, and Zoe Science and Nutrition.
Shannon says
I too was thinking you were going to talk about something to eat all the way until you started saying what your “snacks” were. 😂 Love this idea. Without knowing it, I have been “snacking.”
One of the things I do everyday, is get up from the floor without using my hands (I’m 49). I know that is a key from Outlive that stuck with me about the importance of being able to get yourself off the floor.
Mix and Match Mama says
YES!!!! Okay, true story, my dad’s mom could do this all the way until she was 90! She practiced it all the time and did it without fail until 90.
Shannon says
🤯
Dee says
Great ideas from you and others. I balance on each leg while letting water run for something, I walk around when heating something in the microwave, I park farther away, sometimes I finish a shopping trip by looping the store one more time, leg raised and standing up and back down while in the chair. One thing I do on a cruise is take the stairs whenever I can.