November 2, 2024 • 4 mins
'Exercise snacks' are being touted as the newest way to work fitness into a busy life and they're found to contain plenty of physical and mental benefits.
Despite the name, it's not a protein drink or a new diet - rather, it refers to little bursts of intense physical activity that take one or two minutes to complete.
Naturopath and wellness expert Erin O'Hara says there's benefits to sprinkling little workouts into the day - and it's good for productivity and focus.
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Episode Transcript
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Speaker 1 (00:06):
You're listening to the Sunday Session podcast with Francesca Rudkin
from News talks'b.
Speaker 2 (00:14):
Joining me now to talk wellness is Erin O'Hara. Good morning,
Good morning.
Speaker 3 (00:19):
I love it that on the morning.
Speaker 2 (00:21):
Of the Auckland Marathon, where people are conquering long distances,
we're going to talk about just short bursts of energy
and exercise and how great they can be for us.
Speaker 4 (00:32):
Yeah. Absolutely, I think that you know, if you're at
home and still in your pajamas maybe this morning, and
haven't got out for a half marathon or a marathon there,
maybe short bursts of exercise are the perfect thing for you.
And there is so much good research on exercise snacks
or a short burst of exercise and how they can
really improve your focus and mental clarity and energy and
(00:55):
your overall health. And I think when it comes to exercise,
so many people think that they've got to get out
there and really slog it out for half an hour
and hour, But there's so many better fits from these
short bursts of exercise for your overall health. And there's
actually no evidence that indicates that exercising for longer periods
(01:15):
like over ten minutes is better than shorter bursts, and
there's more and more research in this area. Now. If
you don't know what exercise snacks are, now, these are
short bursts of exercise that you do throughout the day,
So it's not just the one minute exercise and that's
it for the day. You're going to sprinkle them throughout
the day instead of going to get sugary snacks, maybe
(01:37):
while you're at work or studying for exams, instead bringing
in little exercise breaks where you will exercise and get
your heart rate up and your breathing rate up for
one to two minutes, so you're really going vigorously, not
just a couple of short strolls around the room, but
instead getting a heart rate up, really getting the whole
(01:57):
body moving, and then getting back to whatever you were doing.
So it's something easy to bring into the day and
anyone any age can do this throughout their day.
Speaker 3 (02:06):
What kind of exercise snacks should we be doing, Well.
Speaker 4 (02:11):
There's some good things. It's whatever like you enjoy to do,
but here's some ideas. So it might be squatting, or
I like to call it stand up sit down, So
you might want to go sit up and down on
your chair so you sit down and get straight back
up and do that at a vigorous rate, and it'll
get your heart rate up. And also really good for
building leg strength. Maybe press ups, lunges, walking with high
(02:33):
knees at a vigorous pace, or jogging on a spot,
star jumps, burping, burpies. Also, if you have a stationary
bike or rowing machine, get on for a minute or two,
go really hard and then get off or jump ro
It's also a great idea to get outside skipping and
you'll feel so good after a couple of minutes.
Speaker 3 (02:53):
I mean, some of these things are a bit awkward
to do during the day if you work in an office,
but you can always just go to a down to
the car park or walk up and down the stairs.
But actually, the great thing about doing these things while
you're working trying to find something where you can do
your exercise snack is it's there's a real connection between
the exercise and brain too, isn't there. It's good good
for your day's work.
Speaker 4 (03:12):
Absolutely, there's great research around how these exercise snacks can
improve your focus, your mood, also help with focus, productivity, energy,
because quite a film when we're busy working or get
quite sort of tired and unmotivated and bringing in that
little exercise snack and just get some nice blood circulating
(03:32):
and you'll feel more motivated to continue on with whatever
you're doing, studying, working, and you'll have more energy for
the rest of the day.
Speaker 3 (03:40):
It's sort of an extension of that whole idea and
that we shouldn't just go to work sit at a
desk for eight hours like we've always been. With me,
you know, there was some who said at some point
sittings some new smoking, which might be a bit of
an exaggeration, but it's kind of a it's sort of
a step forward on that whole concept, isn't it. Just
don't find yourself sitting all day in one place.
Speaker 4 (03:58):
Absolutely, and I think we've just got to all get
in a bit more movement. And you said about the
work place of feeling a bit weird doing these things.
But maybe a group of you together can be like, Okay,
it's ten o'clock, let's do our exercise snack, and maybe
it can be a new thing that you bring into
the office place, is that everyone gets their body moving
on the hour and see how you all feel.
Speaker 3 (04:19):
Love it. Thank you so much. Eron talk next week.
Speaker 1 (04:22):
For more from the Sunday Session with Francesca Rudkin, listen
live to news talks it'd be from nine am Sunday,
or follow the podcast on iHeartRadio
You're listening to the Sunday Session podcast with Francesca Rudkin
from News talks'b.
Speaker 2 (00:14):
Joining me now to talk wellness is Erin O'Hara. Good morning,
Good morning.
Speaker 3 (00:19):
I love it that on the morning.
Speaker 2 (00:21):
Of the Auckland Marathon, where people are conquering long distances,
we're going to talk about just short bursts of energy
and exercise and how great they can be for us.
Speaker 4 (00:32):
Yeah. Absolutely, I think that you know, if you're at
home and still in your pajamas maybe this morning, and
haven't got out for a half marathon or a marathon there,
maybe short bursts of exercise are the perfect thing for you.
And there is so much good research on exercise snacks
or a short burst of exercise and how they can
really improve your focus and mental clarity and energy and
(00:55):
your overall health. And I think when it comes to exercise,
so many people think that they've got to get out
there and really slog it out for half an hour
and hour, But there's so many better fits from these
short bursts of exercise for your overall health. And there's
actually no evidence that indicates that exercising for longer periods
(01:15):
like over ten minutes is better than shorter bursts, and
there's more and more research in this area. Now. If
you don't know what exercise snacks are, now, these are
short bursts of exercise that you do throughout the day,
So it's not just the one minute exercise and that's
it for the day. You're going to sprinkle them throughout
the day instead of going to get sugary snacks, maybe
(01:37):
while you're at work or studying for exams, instead bringing
in little exercise breaks where you will exercise and get
your heart rate up and your breathing rate up for
one to two minutes, so you're really going vigorously, not
just a couple of short strolls around the room, but
instead getting a heart rate up, really getting the whole
(01:57):
body moving, and then getting back to whatever you were doing.
So it's something easy to bring into the day and
anyone any age can do this throughout their day.
Speaker 3 (02:06):
What kind of exercise snacks should we be doing, Well.
Speaker 4 (02:11):
There's some good things. It's whatever like you enjoy to do,
but here's some ideas. So it might be squatting, or
I like to call it stand up sit down, So
you might want to go sit up and down on
your chair so you sit down and get straight back
up and do that at a vigorous rate, and it'll
get your heart rate up. And also really good for
building leg strength. Maybe press ups, lunges, walking with high
(02:33):
knees at a vigorous pace, or jogging on a spot,
star jumps, burping, burpies. Also, if you have a stationary
bike or rowing machine, get on for a minute or two,
go really hard and then get off or jump ro
It's also a great idea to get outside skipping and
you'll feel so good after a couple of minutes.
Speaker 3 (02:53):
I mean, some of these things are a bit awkward
to do during the day if you work in an office,
but you can always just go to a down to
the car park or walk up and down the stairs.
But actually, the great thing about doing these things while
you're working trying to find something where you can do
your exercise snack is it's there's a real connection between
the exercise and brain too, isn't there. It's good good
for your day's work.
Speaker 4 (03:12):
Absolutely, there's great research around how these exercise snacks can
improve your focus, your mood, also help with focus, productivity, energy,
because quite a film when we're busy working or get
quite sort of tired and unmotivated and bringing in that
little exercise snack and just get some nice blood circulating
(03:32):
and you'll feel more motivated to continue on with whatever
you're doing, studying, working, and you'll have more energy for
the rest of the day.
Speaker 3 (03:40):
It's sort of an extension of that whole idea and
that we shouldn't just go to work sit at a
desk for eight hours like we've always been. With me,
you know, there was some who said at some point
sittings some new smoking, which might be a bit of
an exaggeration, but it's kind of a it's sort of
a step forward on that whole concept, isn't it. Just
don't find yourself sitting all day in one place.
Speaker 4 (03:58):
Absolutely, and I think we've just got to all get
in a bit more movement. And you said about the
work place of feeling a bit weird doing these things.
But maybe a group of you together can be like, Okay,
it's ten o'clock, let's do our exercise snack, and maybe
it can be a new thing that you bring into
the office place, is that everyone gets their body moving
on the hour and see how you all feel.
Speaker 3 (04:19):
Love it. Thank you so much. Eron talk next week.
Speaker 1 (04:22):
For more from the Sunday Session with Francesca Rudkin, listen
live to news talks it'd be from nine am Sunday,
or follow the podcast on iHeartRadio
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