Exercise Snacks: Quick Movement for Busy Parents

“I just don’t have an hour.” I hear this from parents every week, and I believe them. Between work, school runs, dinners, homework and bedtime battles, a free hour is a rare thing. The good news is that you do not need one to start getting fitter. Exercise snacks, short bursts of movement of a minute or a few minutes spread through the day, are one of the most realistic ways for a busy parent to move more. They will not replace proper training forever, but they are a brilliant way to start, and a great top-up on days when nothing else happens.

What are exercise snacks?

It is a short, deliberate burst of activity, usually between 1 and 10 minutes, done on its own rather than as part of a long workout. Think 20 squats while the kettle boils, a fast walk up the stairs three times, or a minute of step-ups on the bottom stair before you sit back down at the laptop.

The idea has had a lot of attention from researchers in recent years, and early studies are encouraging, especially for people who sit a lot. The NHS physical activity guidelines for adults recommend breaking up long periods of sitting with some movement, and they note that short sessions of very vigorous activity can count towards your weekly target. Short bursts like these fit neatly into both.

Why they work so well for parents

• No travel, no childcare, no kit. You do them where you already are.
• They are easy to start. A minute is never too much to ask, even on a terrible day.
• They break up sitting. Very useful if you work at a desk. The NHS points out that long periods of sitting carry their own risks (see the NHS page on the benefits of exercise).
• They build the habit. Once moving is part of your day, adding a class or a longer session feels much less of a leap.

Exercise snacks: a menu for busy parents

Pick 3 to 6 snacks spread through the day. Mix strength and cardio. Each takes 1 to 3 minutes.

Morning

• Kettle squats: 15 to 20 bodyweight squats while the kettle boils.
• Stair climbs: walk briskly up and down your stairs 3 times before the school run.
• Toothbrush calf raises: 2 minutes of slow calf raises while brushing your teeth.

Daytime

• Desk push-ups: 10 push-ups against the desk or worktop every time you finish a call.
• Brisk walk: a 10-minute fast walk around the block at lunch. Archway’s hills make it count.
• Chair sit-to-stands: 10 slow reps between meetings.

With the kids

• Race to the lamppost: on the walk home, a few fast strides to the next lamppost and back to walking pace.
• Playground step-ups: 1 minute of step-ups on a bench while they are on the swings.
• Dance-off: one song, full effort, everyone joins in.

Evening

• Pasta-pot circuit: while dinner cooks, 10 squats, 10 worktop push-ups, 20-second plank. Repeat until the pasta is done.
• Ad-break glute bridges: 15 bridges on the living room floor.
• Bedtime stretch: 3 minutes of hip and hamstring stretches once the kids are down.

What a snack day looks like

1. 7.10am: 20 squats while the kettle boils (1 minute)
2. 8.40am: brisk walk back from the school gate, the long way (10 minutes)
3. 11.00am: 3 fast trips up and down the stairs (2 minutes)
4. 1.00pm: 10 desk push-ups and 10 sit-to-stands (2 minutes)
5. 6.00pm: pasta-pot circuit (5 minutes)
6. 9.00pm: bedtime stretch (3 minutes)

That is over 20 minutes of movement without a single “workout”. For more ideas built around the house, see my stairs workout. If you work at a desk all day, moving more with a desk job is worth a read.

Making the habit stick

• Tie each snack to something you already do, like the kettle, the school gate or the end of a call.
• Put a reminder on your phone for the first two weeks.
• Keep a tally on the fridge. Kids love adding the ticks.
• Make one of them a little harder each week: more reps, a faster walk, one more flight of stairs.

Safety first

These short bursts are gentle for most people, but if you have a heart condition, high blood pressure, joint problems, are pregnant or recently postnatal, or have not exercised in a long time, check with your GP before adding faster or harder bursts. After a baby, get your postnatal check first, usually around 6 to 8 weeks after the birth. Stop if anything causes sharp pain, dizziness or chest discomfort.

Where a bootcamp class fits

Snacking on movement is a great way to start, but most people also benefit from one or two longer sessions a week where they can train strength properly. That is where a class helps. My SYP Recharge energy and focus class is 45 minutes of the kind of movement that leaves you with more energy for the rest of the day, not less. And on the days you cannot make it, your snacks keep you ticking over. If you want a short home session to sit alongside them, try my 10-minute workout for busy parents.

FAQs

Do exercise snacks really work?

Early research is promising, especially for breaking up long periods of sitting and improving fitness in people who are currently inactive. They work best as part of a wider routine that also includes some strength training.

How long should each snack be?

Most are between 1 and 10 minutes. Even a minute of brisk stair climbing or 20 squats counts, as long as you do it with some effort.

Do short bursts count towards 150 minutes a week?

Short bursts of vigorous activity can count, according to the NHS guidelines, and moving more in short bouts is always better than sitting still. If you can, add a couple of longer sessions too.

What are some examples of movement snacks?

Squats while the kettle boils, fast stair climbs, desk push-ups, a brisk 10-minute walk, step-ups in the playground, or a one-song dance-off with the kids.

Book your first class

When you are ready to add one proper session a week, come and join us. SYP Bootcamp runs 45-minute small-group classes in Archway N19, indoors in a church hall, max 10 people, all levels, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If your diary is too tight for fixed class times, private personal training at SYP Fitness can be booked around you.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.