Exercise Snacking for Everyone

As a physician working with athletes and everyday Manitobans alike, I’ve seen firsthand how movement can transform health. That’s why I’m excited to share a simple but powerful idea: exercise snacking.

Just like a healthy snack fuels your body between meals, an exercise snack is a short burst of movement that boosts your strength, balance, and mood throughout the day. Exercise snacking is for people of all ages, especially those that don’t have extended periods for longer workouts. You don’t need a gym membership or fancy equipment. You just need a few minutes and the enthusiasm to move.

It’s not only my observation. Research has consistently shown how short bursts of exercise result in health benefits. A study published in the European Heart Journal found that vigorous activity for just 15 minutes per week, broken into as little as two minutes of exercise per day, can significantly lower the risk of heart disease, cancer, and early death. In this study of almost 72,000 adults, researchers calculated that at the seven-year follow-up, doing at least 19 minutes of physical activity per week was linked to a 40% lower risk of developing heart disease, and doing 16 minutes weekly was associated with a 16% drop in cancer risk.

Together with the Winnipeg Blue Bombers and Doctors Manitoba, we’ve created a series of quick, accessible exercises you can do at home, at work, or wherever! Here are five of our favourites, each with a video to guide you:

March in Place

Start with something simple: marching in place. It gets your heart rate up, activates your core, and wakes up your muscles.

Loaded Carry

Grab a kettlebell, backpack, or grocery bag — anything with a bit of weight. Walk 20 steps, switch hands, and repeat. This move strengthens your grip, core, and posture.

Wall Sit

Lean against a wall, slide down until your knees are at 90 degrees, and hold. This snack builds leg strength and improves balance — great for injury prevention.

Band Posture

Feeling hunched over from screen time? Try this posture reset. With a resistance band or towel, squeeze your shoulder blades together and engage your glutes.

Sit to Stand

This deceptively simple move strengthens your glutes and legs. Start seated, scoot forward, and stand up, then sit and repeat. It’s a great way to build functional strength.

These snacks are for everyone. Whether you’re recovering from an injury, managing a chronic condition, or simply trying to stay active, these movements can help you build strength and confidence one step at a time.

So next time you’re scrolling on your phone, or during a time-out or commercial break, take a moment to move. Your body will thank you!

Learn more

Check out these resources for more info and examples of exercise snacking:

1. Exercise snacking is good for you (Heart and Stroke Canada)
2. How To Work ​‘Exercise Snacks’ Into Your Day (Cleveland Clinic)
3. Exercise Snacks How To (University of British Columbia)