The Power of Exercise ‘Snacks’ for Older Adults

A recent study from the Schulich School of Medicine & Dentistry in Ontario examined whether exercise is beneficial enough to warrant “prescriptions” from health care providers. The study cited the prevalence of frailty and chronic health conditions as a barrier to physical activity.

“Physical activity is one of the most important ways to preserve or improve functional independence, including among older adults who are frail or deemed to be at increased risk of falling,” writes Dr. Jane Thornton, associate professor at Schulich School of Medicine & Dentistry at Western University. “Older adults who become more physically active can potentially add years to their lives as well as higher quality of life to those years.”

The World Health Organization recommends 150 minutes of exercise each week. But if you’ve been inactive for a while, it can be hard to know where to start. Structured workouts can sometimes feel daunting or be difficult to fit into a busy schedule. That’s where the concept of “exercise snacks” comes in—small bouts of physical activity spread throughout the day that add up to significant health benefits.

Exercise snacks are meant to be short, manageable bursts of activity that fit seamlessly into everyday routines. For older adults, these brief periods of movement offer a practical way to stay active without the need for a long, exhausting workout session. It’s important to note that you should always seek the advice of your health care provider before starting any exercise program. If your doctor says it’s safe, here are some ways to get some small exercise snack in your day.

Break Up Sitting Sessions

One effective way to incorporate exercise snacks is to break up long periods of sitting. After 30 minutes of sitting, take a short break to stand up, stretch, or walk around. Even a minute or two of movement can counteract the negative effects of prolonged inactivity, such as stiffness and decreased energy levels. This simple practice not only refreshes the body but also helps maintain a steady rhythm of activity throughout the day.

Make Exercise Part of Your Regular Routine

Integrating exercise snacks into daily tasks can also make fitness feel less like a chore and more like a natural part of your routine. For example, while waiting for your morning coffee to brew, try doing a few gentle squats or calf raises. During commercial breaks on television, take a couple of minutes to march in place or doing seated stretches. Transforming everyday activities into moments for movement can help maintain muscle tone and balance, which are critical for reducing the risk of falls—a common concern for older adults.

Take a Walk

Walking is another excellent exercise snack that can be effortlessly woven into daily life. Rather than setting aside time for a longer walk, consider taking short walks after meals or during breaks. A five-minute stroll around the house or in the neighborhood can boost cardiovascular health, aid digestion, and even lift the spirits. Consistent, short walks contribute significantly to overall endurance and are a great way to keep the body active without overexertion.

Don’t Forget to Stretch

Flexibility and balance are key components of overall fitness, and they can be improved with simple stretching exercises. Starting the day with a few stretches in bed or taking a moment during the day to extend your arms, legs, and back can reduce stiffness and improve range of motion. These gentle movements not only ease muscle tension but also prepare the body for daily activities, promoting greater independence and confidence.

Exercise snacks can be tailored to fit individual abilities and interests. Whether it’s dancing to a favorite song, tending to a garden, or having a brief yoga session, the goal is to find enjoyable ways to move. Listening to the body and choosing activities that feel comfortable and sustainable is essential for long-term success.

This article is not intended to replace the advice of your health care provider.