BETA
Chapter 1
The rise of exercise snacking
Chapter 2
The science of micro-health benefits
Chapter 3
Muscles, mind, and mood
Chapter 4
Crafting your daily movement menu
Ch 4 · Crafting your daily movement menu
esther Match quick exercises to your daily routine to discover if bite-sized workouts actually work.
esther Active Commuter Micro-Bursts
Sprint to catch your train, climb the stairs, four fast minutes cuts heart risks in half.
esther Sprinting three flights of stairs at home or work engages glutes and quads, making it a highly effective exercise snack.
esther Snack-sized workouts use habit stacking to easily integrate exercise into your day.
Fun Fact
Radio Taiso mass: More than twenty million people in Japan tune in weekly to practice the century-old, three-minute national radio calisthenics routine.
Glossary
exercise snack (noun)
A brief, isolated burst of physical activity performed at intervals throughout the day. These snacks include performing ten to fifteen squats while waiting for a kitchen kettle to boil.
A brief, isolated burst of physical activity performed at intervals throughout the day. These snacks include performing ten to fifteen squats while waiting for a kitchen kettle to boil.
Quiz
Which major muscle groups are heavily engaged during a stair-climbing exercise snack?
esther Setting repeating phone or smartwatch alarms every 60 to 90 minutes helps you overcome the challenge of remembering to exercise.
Quiz
Approximately how many steps are in three flights of stairs, a common target for stair-climbing snacks?
Quiz
What is the behavioral psychology term for pairing a new habit with an existing daily routine?