Movement Snacks
For a long time, we’ve been told that exercise only really “counts” if it’s structured, intense, and long enough to feel uncomfortable. That belief has stopped a lot of people from moving at all. The research tells a very different story. Your body responds extremely well to small amounts of movement done regularly. In many cases, this kind of movement is more protective for health than one or two intense workouts a week, especially if the rest of the time is spent sitting.
This is where the idea of movement snacks comes in!
What are movement snacks?
Movement snacks are short bouts of physical activity, usually lasting anywhere from one to ten minutes, spread throughout the day.
They don’t need special equipment, sports clothing, or a workout plan. They are simply moments where you interrupt sitting and ask your body to move.
That might look like:
- standing up and walking for a couple of minutes
- gentle mobility or stretching
- using the stairs instead of the lift
- a brief strength or balance exercise
- moving between meetings instead of staying seated
On their own, these moments can feel insignificant. Over the course of a day or week, they add up quickly.
Why frequency matters more than intensity
One of the biggest health challenges we face now isn’t a lack of gym memberships… it’s how long we spend sitting.
Long periods of inactivity affect the body in ways that a single workout doesn’t fully offset. Research consistently shows links between prolonged sitting and poorer outcomes for:
- blood sugar regulation
- circulation
- joint and muscle health
- energy levels
- cardiovascular risk (Meg’s passionate about this one)
This doesn’t mean structured exercise isn’t valuable. It is. But it does mean that what happens between workouts matters far more than most people realise. Frequent movement keeps systems active throughout the day, rather than asking the body to switch on for an hour and then remain inactive for the other 23.
The impact on energy and blood sugar
One of the clearest areas of evidence for movement snacks is in how the body manages blood sugar. Short bouts of movement, particularly after meals, help muscles take up glucose more effectively. This reduces large spikes in blood sugar and supports more stable energy levels across the day. For people working at desks, this often shows up as fewer afternoon crashes, less stiffness, and better concentration - not because the movement is intense, but because it is well timed and consistent.
Movement, joints, and everyday aches
Our joints are designed to move little and often. When we sit for long periods, joints stiffen, muscles shorten, and circulation slows. Regular movement throughout the day helps: maintain joint range of motion, lubricate joints, reduce stiffness and discomfort (not limited too). For people managing back pain, joint pain, or returning to movement after time off, this kind of low-level, frequent movement is often more realistic and more comfortable than longer workouts.
Why movement snacks are easier to stick to
From a behaviour change perspective, movement snacks work because they remove many of the common barriers to exercise. They take very little time, require minimal effort to start, and don’t rely on motivation being high. They also avoid the all-or-nothing thinking that often leads people to give up entirely. Consistency, not intensity, is what drives long-term change. Small actions repeated daily are far more sustainable than big efforts that only happen when life feels calm and controlled.
Do movement snacks replace exercise?
No - and they’re not meant to! (!!)
Structured exercise helps build strength, fitness, and resilience. Movement snacks support your health in the hours between those sessions. They are best thought of as daily maintenance, rather than training. Both can coexist, and for most people, they work better together.
What this means in real life
If you are busy, desk-based, managing stress, or simply tired of being told you need to “do more”, this matters. You don’t need perfect routines. You don’t need long workouts every day. You need regular movement that fits into your life as it actually is. That approach sits at the core of how Isle Health thinks about physical activity: evidence-based, realistic, and designed for long-term health, not short-term guilt.
Your body doesn’t care how impressive movement looks. It cares that you move - often. Small, frequent movement isn’t a compromise. It’s a sensible, research-supported way to support health in a modern, and overly sedentary world.