Peace of Health
The Power of Activity Snacks:
A Healthier You in Minutes
I’m Back and Ready to Break it Down: Let’s Talk About Taking Breaks!
After a little hiatus, I’m excited to dive back into writing—and what better topic to start with than the importance of taking breaks? Specifically, taking breaks from sitting.
It’s no secret that most of us spend the majority of our day sitting. While you may have heard about the negative effects of sitting for prolonged periods, here’s the good news: counteracting these effects doesn’t require anything intense or time-consuming. Recent studies reveal that incorporating simple “activity snacks” throughout the day can significantly improve our health.1
What are activity snacks? Activity snacks are periodic types of movement—like a quick walk or a few squats—that break up long periods of sitting. These small, manageable actions have been shown to positively impact metabolic health.
For instance, one study examined healthy adults to understand the effects of different activities on blood glucose and insulin levels after a meal.
Participants were divided into three groups:
-
Uninterrupted sitting
-
Sitting with 1-minute walks every 30 minutes
-
Sitting with 15 squats (chair stands) every 30 minutes
The results? Both the walking and chair-stand groups experienced significant improvements in post-meal insulin levels. Remarkably, even a single minute of repeated chair stands was as effective as two minutes of treadmill walking.2
Why does this matter? With 11.6% of Americans diagnosed with diabetes and 38% of adults over 18 living with prediabetes, simple actions like these can play a role in reducing the risk of developing serious conditions.
Another study reinforced these findings by comparing the effects of:
-
A single 30-minute walk
-
3-minute walks every 45 minutes
-
10 squats every 45 minutes
The study concluded that frequent, shorter breaks (like walking or squatting) were more effective at improving blood sugar levels than a single longer walk.3
Everyone is different and what works for one person may not work for another, but these studies highlight a simple yet powerful message: getting up and moving regularly throughout the day can make a meaningful difference in your health. Activity snacks are cost-effective, require minimal space, and can be easily integrated into your daily routine.
Here are some ideas to incorporate activity snacks into your day:
-
Set a timer to stand and move for 1-2 minutes every half hour.
-
Try chair stands or bodyweight squats during breaks.
-
Take short walks around your home or office.
By making these small changes, you can make big improvements to your overall health. So, let’s take a stand—literally—and embrace the power of activity snacks!
Tera Moorehead is the owner of Peach of Health, LLC. With dual master’s degrees in nutrition and education, as well as a national board certified health and wellness coach, Tera shares her passion for health and wellness through various programs and services.
Let’s Work Together
Get in touch so we can start working together.