Exercise in Micro-Doses

Benefits of Micromovement and Snackable Fitness

NOW Wellness Expert and Holistic Health Coach Kelly LeVeque shares the benefits of micro-dosing fitness and movement throughout the day.

Research has shown that if we sit less and move more we live longer. Despite the well-known detrimental effects of physical inactivity, many individuals struggle to maintain a regular fitness routine due to a lack of time, motivation, and access to gym equipment. Our increasingly sedentary lifestyles have led to a major risk factor for obesity, type 2 diabetes, cardiovascular diseases, certain cancers, osteoporosis and early mortality, and an exercise routine alone cannot combat a sedentary lifestyle.

Emerging evidence shows that breaking up sedentary time with more frequent bouts of activity throughout the day can lead to improved cardiometabolic health. When we move regularly, the body produces myokines, which are recently recognized as potential candidates for treating metabolic diseases through their ability to stimulate AMP-activated protein kinase signaling, increase glucose uptake, and improve lipolysis. Myokines are peptides, which are expressed, produced and secreted by muscle fibers within three minutes of working out. Given the anti-inflammatory effects of the myokines secreted in response to exercise, physical inactivity may lead to inflammation and the inability to store fat in subcutaneous adipose tissue.

Exercise ‘snacks’

These short bursts of vigorous activity are an effective way to incorporate movement into your daily routine in order to produce myokines. Using exercise snacks to interrupt prolonged sitting periods has been shown to reduce postprandial glycemia and insulinemia in healthy adults. Specifically, after meals, including an exercise snack, such as a quick walk up and down a flight of stairs, can improve glucose response and improve metabolic health. Furthermore, frequent movement of any kind, such as opening a door, bending, stretching, cleaning up, or even fidgeting, can increase your Non–Exercise Activity Thermogenesis, or NEAT. Your NEAT is determined by the various activities you do throughout the day outside of a regular exercise routine, and the cumulative effect of increased micro-movements is an increased metabolic rate.

close up on light skinned person with blue sneakers walking up steps

How to Increase Your NEAT:

Taking the stairs vs. the elevator
Walking or biking to work (if accessible)
Parking further away from your destination
Finding hobbies that get your body moving such as gardening
Doing more household chores
Taking frequent walking breaks from your work

So if you find yourself short on time, lacking motivation, or without access to a gym, microdosing your fitness routine is a simple and effective way to integrate movement into your daily life. In fact, studies show that just 10 to 12 minutes of exercise 3x a day before a meal can reduce the glucose response by 50%, boost mental clarity, and improve our metabolic health.

Snackable Workouts:

Check out the Workouts page for a variety of workouts to get your heart pumping in a short period of time, from jumping rope to weight training.

And don’t forget to stay hydrated, no matter the length of time you sweat.* Try adding Effer-Hydrate to your water, and if you need a pre-workout boost, try these Energy Boost Sticks!*

References

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.