Move a Little, Live a Lot: The Science and Practice of Snack Exercise

An informal conversation about how small bursts of movement can counteract the effects of a sedentary lifestyle—and how to make them part of your day.

A sedentary lifestyle is something many of us are deeply familiar with—long hours at the desk, minimal movement, and that nagging fatigue that even coffee can’t shake off. While most of us know that sitting all day isn’t great for our health, it can feel overwhelming to commit to big fitness routines on top of already busy lives.

That’s where snack movements come in.

These are tiny bursts of movement—30 seconds to a few minutes—that we can weave into our day. No gym, no gear, no need to change clothes. Just a few push-ups, a stretch, a walk around the block. Could these small actions actually add up to real health and energy benefits?

We’ll talk about:

• The reality of sedentary life for knowledge workers—how it affects our bodies, minds, and even our creativity.
• What snack exercise is, how it works, and why it might be more sustainable than big fitness plans.
• What the research says—how even small, frequent movements can improve energy, focus, metabolic health, and overall well-being.
• Protocols and practical tips for weaving movement into your day—simple actions that feel natural, not like another task on your to-do list.

Some easy reading on the topic:

• These 2-minute exercise bursts may be better than your regular workout (The Washington Post)
• Exercise Snacking Instructions (Practical guide by The University of Bath)

Scientific research:

• Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health
• Metabolic Effect of Breaking Up Prolonged Sitting with Stair Climbing Exercise Snacks
• Sprint exercise snacks: a novel approach to increase aerobic fitness
• Vigorous physical activity, incident heart disease, and cancer: how little is enough?

This is an informal meeting, so we’ll learn from each other’s experiences, struggles, tips, and creative ways to stay active while working behind a screen.

There is no need to read or prepare anything in advance.

We’ll also make space to chat, connect, and brainstorm ideas for future sessions. If you have a topic in mind for an upcoming meetup, feel free to share it!

Looking forward to seeing you there.

Ángel