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Movement Snacking

Updated: Dec 6, 2023

Have you heard of movement snacking?

Our lives are sedentary in comparison to our ancestors.

Our jobs might mean spending long hours sitting down and inactive.

Whilst our ancestors didn't need to think about movement (the demands upon them meant they had no choice but to move!), we really do need to think about ways to keep moving.

The diet and exercise industry might have led you to believe that being active costs money, requires a lot of prep, needs special equipment, has to be in a certain setting.

This causes people to overthink things when it comes to exercise and we can even talk ourselves out of exercise/ put it off as a result of the over-complication.

Movement snacking: What it is, how to do it, and the benefits:

Movement snacking is a simple and effective way to add more physical activity to your day. It involves breaking up long periods of sitting with short bursts of movement. Movement snacks can be as simple as taking a walk around the block,travelling up and down the stairs a few times, doing some jumping jacks, or even just standing up and stretching.

There is no one-size-fits-all approach to movement snacking.

The best way to do it is to find what works for you and your schedule. Here are a few ideas:

  • Set a timer to remind yourself to get up and move every 20-30 minutes. When the timer goes off, get up and walk around, do some stretches, or do a few bodyweight exercises.

  • Take a walk around the block or up and down the stairs during your lunch break.

  • If you have a standing desk, use it for part of the day.

  • If you have to sit for long periods of time, take breaks to stand up and move around every 20-30 minutes.

  • Park further away from your destination and walk the rest of the way.

  • Take the stairs instead of the lift.

  • Do some bodyweight exercises at home, such as squats, lunges, push-ups, and rows.

  • Go for a walk after dinner.

  • Do some abdominal crunches whilst watching TV.

Even short bursts of movement can have significant health benefits. Housework counts as movement snacking, as does dancing in your kitchen. So, get those tunes on!

Here are just a few of the benefits of movement snacking:

  • Reduces the risk of chronic diseases. Movement snacking can help to reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

  • Improves mood and energy levels. Movement snacking can help to improve your mood and energy levels by releasing endorphins, which have mood-boosting effects.

  • Boosts metabolism. Movement snacking can help to boost your metabolism and burn more calories throughout the day.

  • Improves sleep quality. Movement snacking can help to improve your sleep quality by reducing stress and fatigue.

  • Enhances cognitive function. Movement snacking can help to improve your cognitive function, including memory, attention, and decision-making.

✅The fact is, if you are able to move, you can, simply by moving.

✅Breaking up long periods of sitting/ inactivity with periods of movement is by definition, 'movement snacking'.

✅Although it doesn't matter what you call it - if indeed you choose to name it- the most important part is to just get on and do it.

🌱Live Yourself Better

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As a qualified personal trainer, I can help you to create a sustainable and realistic lifestyle fitness plan, taking into account the time that you have available, and the things that you enjoy doing.

Why not contact me to arrange a free explorer call, where we can discuss your needs, goals, and how I can support you to make lasting changes in your life.

Best wishes






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