Not having time is the most common excuse you hear from people for skipping exercise. Exercise ‘snacks’ are becoming popular as it is feasible for those who have busy schedules. It refers to having 20 seconds of exercise several times a day. Research shows it improves aerobic fitness and can lead to measurable health and fitness benefits. You can do exercise snacks by sprinting up a few flights of stairs during your lunch break or doing a set of lunges followed by push-ups a few times a day. In a study published in the journal Applied Physiology, Nutrition, and Metabolism, 12 participants with sedentary lifestyles participated in a 6-week experiment. They were asked to sprint up a 60-step flight of stairs 3x a day for 20 seconds and get a 1-4 hour break between each 20-second exercise ‘snack’. Before each step, they were given a warm-up: 5 lunges on each leg, 10 jumping Jacks, and 10 air squats before a 1-minute walking cool down. The participants had a significant 5% increase in their aerobic fitness measures after 6 weeks. Another study published in the Diabetologia Journal also found health benefits in short bursts of physical activity. For around 12 minutes, the blood sugars effectively dropped when participating in 3 short exercises, rather than one 30-minute workout. You can run up and down your office stairs or grab a colleague and go into the park for a few sets of resistance exercises. There is not a whole lot of commitment to exercise snacking. Just get moving to get your heart rate up.