04 September 2023 , 03:24
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The health expert who invented the 5:2 diet has revealed one of his all-time favourite exercise hacks – and anyone can do it.
TV diet guru Michael Mosley might have the answer for rapid weight loss without a long workout. In his podcast, Just One Thing, he shared a number of small lifestyle changes everyone can make in a bid to be healthier.
One such change the doctor recommended is a technique called "exercise snacking", which involves short bursts of exercise throughout the day rather doing it all at once in a full workout. In fact, after his podcast series ended Dr Mosley was so impressed with "exercise snacking" he revealed to the BBC that it was the one change he considered himself most likely to stick with.
Michael Mosley, weight-loss guru and TV doctor (PR Handout)He said: I’ll definitely be sticking to “exercise snacking”. I’ll keep going for brisk walks and doing some squats or a little workout on the stairs in three, 10-minute bouts throughout my day. I’m pleased to hear it gives me the same, possibly even greater, fitness and health benefits than doing a full 30 minutes – time which on long working days, can be a little hard to find.Michael Mosley reveals 'exercise snacking' health hack that makes working out simpler
So, with that in mind, here's what you need to know about exercise snacking and how it helps you lose weight.
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What is exercise snacking?
Dr Mosley explained that exercise snacking means "doing multiple short bursts of exercise during the day rather than trying to fit it all into a full workout".
He added: "The surprising thing about exercise snacking is that although each session is short, it gives you the same – possibly even greater – fitness and health benefits than doing a full 30-minute workout." Exercise snacking is the ideal choice for those who aren't regular exercisers and are looking for easy or quick weight loss methods that they can incorporate into their daily lives.
One way which he recommends putting the technique into practice is by using the stairs to get "in a few exercise snacks".
What are the benefits of exercise snacking?
Besides saving precious time in our busy work lives, exercise snacking has been found to have great health benefits.
Dr Marie Murphy, professor of Sport and Exercise Science, explained: "Exercise snacking allows for more opportunities for slimmers to boost their metabolism, which in turn leads to more calorie burning." Short bursts of exercise helps burn calories, lose more weight, help improve your blood glucose and blood pressure to a greater degree.
While a 30-minute routine has similar effects, doing it in short chunks instead of one long session means you are activating your metabolism multiple times, making the health benefits even more impactful.
Dr Murphy suggests doing around three 10-minute – or maybe six five-minute – bouts of exercise snacking a day.
However, if you can only spare one minute a day, then still use that to do at least a single burst of exercise as a way to "accumulate towards that 30-minute target".
Afton McKeith, a fitness and movement coach, also highlighted the benefits of exercise snacking. She said: "For beginners, I highly recommend short 10 minute bursts of movement – also known as exercise snacking – as it helps to ease you into a new physical activity routine.
"You can even do it from home and it can be as simple as opting for the stairs instead of taking the lift. Or if you're on your way home from work, get off the bus a stop or two early for some extra walking. These quick bouts of fitness are a great way to obtain the exercise benefits without exhausting yourself and compromising your form."
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