Even 30-second exercise ‘snacks’ can boost your energy and help you get fit in the new year. How to add them to your day

Making exercise a consistent, regular habit is hard, especially when you’re juggling a career, family obligations, and other demands on your time. A good starting point—or simply a good way to add on to an existing exercise habit—is to integrate movement “snacks” into your routine. These short bursts of activity scattered throughout your day can make a difference in how you feel, as well as your overall health.

“Movement is good for us, even if it’s not a dedicated exercise session,” says Meghan Wieser, a doctor of physical therapy at Maryland-based Recharge Health & Fitness. “Movement snacks can be a low-barrier way to get your body moving throughout the day, and it correlates with better health markers.”

Research backs this up. A team at McMasters University in Hamilton, Ontario, tested the theory. The study looked into whether simple 20-second bursts of vigorous stair climbing, three times each day, performed three days a week, could improve cardiorespiratory fitness. After six weeks, it had, by about 5%. “The changes are modest, but not insignificant,” says co-author Martin Gibala, a professor of kinesiology. “By studying epidemiological data, we’ve learned that small changes can go a long way.”

While repeated exercise snacks shouldn’t replace a more regular workout routine that includes both cardiovascular and strength training, it can improve your health. It can also serve as an easy entry point to getting fitter in the new year.

How to get started

One of the best ways to incorporate movement snacks into your day is to “habit stack,” says…