It comes as no surprise that Americans have been moving less since the initial shelter-in-place orders in March. A 2020 study of 168,000 people using data from over 68,000 fitness trackers showed that activity levels were down about 39% while sleep time increased by 20% (1). While the sleep is probably a good thing for most of us, lack of movement is a problem. Not only does sedentary behavior lead to weight gain, but it is connected to greater levels of depression and anxiety.

Here is a suggestion to increase movement in your day-to-day life: try an exercise snack. This is just three minutes of activity you can do throughout the day to get up off the couch or away from your computer. According to health psychologist Dr. Kelly McGonigal, a short amount of activity makes a difference.

“There is a feel better effect when we move for even three minutes. It is like hitting a reset button to get a clearer mind and increase your energy levels. - Dr. Kelly McGonigal

Try These Exercise Snacks

The best exercise snack is one that you’ll actually do because it’s pleasurable. Here are a few suggestions to get your started:

Dance to a favorite tune. It may seem silly to play a song on your phone and dance to it, but this is one of the best activities to improve your well-being. Music amplifies the “feel better” effect by reducing anxiety, blood pressure, and even pain according to John Hopkins research. It also improves mental alerness and memory. Since we’re all sheltering-in-place, the phrase “dance like no-one is watching” couldn’t be more true. Don’t worry about how you look - just move!
Try some simple strength training. Try doing leg lifts, calf raises, or a few squats during the day if you don’t have the appetite for a 30+ minute exercise class. Zing community member Jenny takes her Zoom calls standing up, and does some lower body toning at the same time.
Take a computer break every 20 minutes. Esther Gokhale, author of 8 Steps to a Pain-Free Back, advises people to stand every 20 minutes when working on their computer. She then recommends some forward and backward steps, like a Samba, to improve posture and minimize back problems. The act of standing and moving also reduces eye fatigue caused by the computer.

As for me, I have learned to build in an exercise snack as part of my daily play with our new puppy, Bella. Sure, she looks docile in these photos but once I get her in the back yard, she is white lightening on puppy paws. I set my watch timer for three minutes and race with her.

The Top Takeaway

Look for creative ways to increase your movement throughout the day. Aim for three minutes here and there and then add to it, ideally enjoying an exercise snack every hour or two.