EXERCISE SNACK: A TIME-EFFICIENT STRATEGY TO IMPROVE HEALTH, FITNESS AND LONGEVITY- A NARRATIVE REVIEW

Background: The increasing prevalence of sedentary lifestyles poses major health risks, including cardiovascular disease, type 2 diabetes, and premature mortality. “Exercise snacks” - brief, vigorous bouts of activity performed throughout the day- have emerged as a time-efficient strategy to reduce physical inactivity and improve health. Aim: This narrative review synthesises current evidence on the physiological effects, clinical outcomes, and public health potential of exercise snacks across diverse populations. Material and Methods: Evidence from peer-reviewed studies published between 2007 and 2025 was examined, including scoping and systematic reviews, experimental trials, and observational studies involving healthy, sedentary, and clinical cohorts. Key sources included Sports Medicine, Diabetologia, Scandinavian Journal of Medicine & Science in Sports, and WHO reports on physical inactivity. Results: Findings consistently show that very short bouts of vigorous activity, accumulated throughout the day, can significantly improve glycaemic control, cardiorespiratory fitness, body composition, and cognitive performance. Stair climbing, sprint intervals, or workplace-based micro-exercises elicit beneficial effects on vascular and metabolic health without requiring structured training sessions. Evidence also links intermittent vigorous activity to lower risks of cardiovascular disease and cancer. Qualitative studies highlight high feasibility, adherence, and perceived enjoyment, particularly when exercise snacks are integrated into daily or occupational routines. Conclusion: Exercise snacking is a practical, accessible, and safe approach to counteract sedentary behaviour. Integrating brief, vigorous activity into daily life can yield meaningful improvements in cardiometabolic and cognitive health, offering a scalable strategy to promote physical activity and prevent chronic disease in modern populations.