There are times when we just can’t squeeze another thing into our day, or frankly, just don’t feel like spending an hour exercising. I get it – I really do.
Those days are perfect for bringing out the “exercise snacks”. These are short bursts of activity that can last anywhere from 30 seconds to 5 or 10 minutes at most and can encompass almost any type of movement. The term was coined in 2007 by cardiologist Dr. Howard Hartley. (1)
Below is a sample menu of bone healthy snack movements you can choose from. They are all done in a standing position and the number of repetitions shown is intentionally vague. I encourage you to do what you can but try to progress gradually in the ways described. For each exercise, stand with your best posture, core muscles engaged. Make sure you are near a sturdy object for balance as needed and remember to breathe!
Heel Drops The heel drop is a simple but effective impact exercise.
Basic Technique: Come partially up on the balls of your feet and then drop down on your heels. The amount of impact of the landing is entirely up to you, as is whether you wear shoes. Start with a gentle drop and if possible, get a bit more aggressive as time goes on. Keep in mind that this exercise is a substitute for jumping, so you can do that instead if it feels safe. Try to build up to one minute of continuous drops (or jumps).
March In Place with Stomp This is a variation of the heel drop.
Basic Technique: Begin marching or high-stepping, and every few steps, give the floor a firm “stomp” as if you’re crushing an aluminum soda can. As with the heel drops, use your judgement for how much force you use in your stomp. Make sure you alternate which foot does the stomping.
Squats This exercise strengthens the muscles and bones of the hip, thigh, and spine, and are also a key component of good body mechanics.
Basic Technique: Start with your feet about shoulder distance apart. Move your hips back as you begin to squat down. Your shins should stay as close to vertical as possible, and the spine stays in a neutral (think straight) position. You do not have to go down too far – this should never irritate your knees. Aim for ten repetitions but try to add more as you get stronger. You can advance this exercise by holding a dumbbell close to your body (or hold one dumbbell securely on the top of each shoulder) as you squat.
Sit to Stand Repeats This is a variation of the squat exercise, but the basic form is the same.
Basic Technique: Stand in front of a chair. Lower your hips as if you are about to sit, but just as your buttocks graze the seat, stand back up without using your hands. Keep your back straight and most of your weight toward your heels. Repeat this repetitive up and down exercise as many times as you can but aim for at least ten.
Single-Leg Stance This not only improves your balance but also strengthens the leg that is bearing all your weight.
Basic Technique: Lift one foot off the floor holding on only if needed. Make a mental note of how long you can maintain your balance without the support of your hands. Repeat on the other side. When possible, challenge yourself by closing your eyes and/or standing on a softer surface (like a pillow).
Shoulder Extension with Optional Balance Challenge
Basic Technique: Hold a dumbbell in each hand with your arms along your sides, palms facing inward. Move your arms behind you (shoulder extension) keeping your elbows straight. Notice how your shoulder blades are moving toward each other. Slowly return your arms to the starting position. To do this with a balance challenge, stand with one foot directly in front of the other or, stand on one leg. Make sure you alternate sides.
Standing Row This is a variation of the shoulder extension exercise.
Basic Technique: Fasten a length of resistance band around a fixed object, such as a banister. Hold the ends of the band in your hands with your elbows bent, palms facing each other. Pull the band toward your torso and slowly release the tension. The more you elongate the band, the more resistance you will feel. Repeat several times, slowly returning to the starting position each time.
Wall Push-Ups This puts healthy pressure on the bones of your wrists and forearms.
Basic Technique: Stand about one foot away from a wall and place your hands on it at shoulder height, keeping your elbows bent. While maintaining a straight back, perform a controlled push-up by leaning into the wall and pushing away. Move your feet further back to increase the difficulty.
- Hartley H, Lee IM, Ferrari N. An ‘Exercise Snack’ Plan. Newsweek 2007 Mar 26;149(13):60, 63. PMID: 19130829.
