What is exercise snacking and how does it work?


Published April 2025  
Expert contributor: Timothy Douge, ESSA accredited exercise physiologist 
Words by Donnay Torr 


Let’s face it: life’s busy. Juggling work, family and chores makes it all too easy to skip leg day (or that afternoon walk) in favour of extra couch time. Especially if you’ve already spent a hard day at work (or even looking after the grandkids). 

But what if staying fit and active doesn’t need an hour at the gym each day? Exercise snacking – bite-sized micro-workouts done throughout the day – is a great way to increase strength, improve joint health and manage conditions like heart disease and diabetes.

The benefits of micro-workouts

Research shows that muscle loss, joint issues and reduced mobility can start as early as our 30s and accelerate as we age, but many of us just don’t move enough.

Micro-workouts are convenient, especially if you’re time poor or recovering from illness or injury – and they work. They’re also good if you need to save time and money or feel intimidated by the idea of a gym says Timothy Douge, accredited exercise physiologist. 

“Many gyms focus on high-intensity workouts, and fitness marketing often ignores older people. But older adults benefit significantly from staying active, so it’s really important to offer accessible and enjoyable ways to do so,” he says.

Turns out it’s also easier to stick with regular movement if it’s not too hard to do.. And a little goes a long way. Adding just three to four 1-minute bursts of high-intensity micro-workouts to daily tasks – like walking fast while carrying shopping bags – can reduce the risk of heart disease.

“Exercise snacking can give you a sense of progress and accomplishment, especially if it’s been tough starting a regular routine in the past,” says Timothy. 

Plus, the little bursts of movement release mood-boosting endorphins. 

“This makes exercise snacks a great stepping stone to create even healthier habits in the future – something which may have seemed out of reach,” he adds.

How to fit micro-workouts into your day

Exercise snacks are supposed to be flexible and easy to weave into your day – the trick is to add regular bursts of heart-pumping movement to everyday activities. Choose movements that increase strength where you can. 

“Small, regular bursts of any kind of exercise can improve our overall health and longevity,” says Timothy. “Bodyweight exercises are great because they don’t need a lot of equipment but activate muscles and joints through their full range of motion.”  

It’s recommended Aussies do at least 150 minutes of moderate-intensity exercise a week. Broken into micro-workouts, here’s how 30 minutes a day could look:

  • 3 minutes: Boiling the kettle? Three sets of 8 to 10 lunges. 
  • 3 minutes: Brushing your teeth? Three sets of 10 to 12 calf raises. 
  • 5 minutes: Phone call? Talk while walking or going up and down a flight of stairs.
  • 2 minutes: Grocery run? Park as far away from the entrance as you can.
  • 8 minutes: Challenge your kids or grandkids. How much clutter can we clear? Set a timer.
  • 1 minute: Ad break? Try a wall push up. Hold for as long as you can. 
  • 3 minutes: Changing into your PJs? Three sets of 10 to 15 squats. 
  • 5 minutes: Getting ready for bed? Stretch to calm your mind.

If you’re already physically active, decide where your body may need extra TLC: stretch to loosen stiff muscles, add balance-improving exercises, or do grip-strengthening movements that help with mobility and joint health.

Exercise ideas for micro-workouts

1. Turn everyday activities into a workout

  • Gardening: short bursts of raking, carrying pots and weeding strengthen your core, improve fine motor skills and increase your heart rate – plus make you happier. 
  • Phone calls: take your calls while pacing the room or walking around the block. Regular walking improves heart health and mental wellbeing. It may even help you live longer.
  • Housework: add ‘oomph’ to activities like vacuuming (add lunges), hanging out the washing (add squats) or taking out the bins (walk quickly).
  • Take the stairs whenever you can: speed things up to raise your heart rate.
  • Walk or run: Leave the car behind when you can manage the journey by walking or running.  

2. Involve your kids (and grandkids)

  • Add short sprints or a game of frisbee to a walk in the park or on the beach.
  • Swing on the monkey bars in the playground or lift the kids to strengthen your muscles.
  • Turn household chores into a team challenge.

3. Add bodyweight exercises

Calf raises

  • Aim for: Three sets of 10 reps.
  • Why? Strengthens calf muscles, improves balance, boosts circulation.
  • How? Stand on a flat surface, lift your heels off the ground, hold for a second, then lower back down.

Lunges

  • Aim for: Three sets of 10 reps.
  • Why? Builds strength in the legs, hips and core. Improves stability.
  • How? Step forward with one leg, bend both knees to 90 degrees, then push back up. Use a chair or wall for support if needed.

Wall push-ups

  • Aim for: Three sets of 10 reps.
  • Why? Works the upper body and core without the strain of floor push-ups.
  • How? Stand at arm’s length from a wall, place hands shoulder-width apart and push off the wall.

Looking for more health support?

Did you know you might be able to claim some of the cost of your gym membership with RT Health? To find out how, give us a call on 1300 886 123 or send a quick email to help@rthealth.com.au 

We’ll be happy to help.

And check out the latest articles on our Stay Well hub – your go-to place for all things health and wellbeing.






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