Dear Doctors: You've mentioned the idea of "exercise snacks" a few times recently. As someone who gets bored during exercise, this appeals to me. Are they really that helpful, or is it just an "any amount is good" mentality? I'm interested in any studies on the topic and how they were done.
Dear Reader: While an "exercise snack" can sound like a made-up idea, it is a real and proven concept. It's a somewhat-new term that refers to a brief burst of vigorous physical activity that lasts at least 20 or 30 seconds, and perhaps up to a few minutes. Exercise snacks are meant to be performed repeatedly throughout the day. Not only do these tiny workouts save time, they have been shown to improve physical health in a range of different ways.
In traditional exercise routines, the length of time someone spends is an important metric. But with exercise snacks, frequency and intensity are key. For example, walking (or trotting) up several flights of stairs would be one snack. So would getting your heart beating with a few rapid weight-lifting reps, doing several wall pushups, or connecting with your inner child with a quick round of jump rope or jumping jacks. Short bursts fight the bane of many exercisers, which is boredom. And once you embrace the "right here and right now" of it all, exercise snacks open the door to a range of creative -- and potentially fun -- solutions.
A number of studies have investigated this concept. One of the most recent is what is known as a meta-analysis. In this type of research, scientists use strict criteria to identify studies that focus on a certain question or topic, and whose methods reduce the risk of bias. This allows them to combine the findings of multiple studies and look for larger patterns in the pooled data.
That recent review, published in August 2025, looked at 27 studies with a total of 970 women and men aged 18 and older. The exercise groups took part in repeated sessions of high-intensity activity that lasted no more than one minute at a time. Each study measured at least one marker of health, such as blood pressure, blood sugar, blood lipids and body composition. Each study also included a control group that did not do exercise snacks. The researchers found that a consistent program of exercise snacks improved many of those health markers.
Unfortunately, the number of people who get the recommended 150 minutes of moderate-intensity aerobic activity each week continues to decline. Exercise snacks offer a manageable and effective way to buck that trend. One thing to keep in mind is that "high intensity" varies from person to person. A very fit person will be working much harder than an exercise newbie. The goal is to reach a level of exertion where you can say a few words, but carrying on a conversation would be difficult. And as always, anyone who is not already exercising regularly should touch base with their healthcare provider before beginning.
(Send your questions to [email protected], or write: Ask the Doctors, c/o UCLA Health Sciences Media Relations, 10960 Wilshire Blvd., Suite 1955, Los Angeles, CA, 90024. Owing to the volume of mail, personal replies cannot be provided.)
