{"id":8232,"date":"2020-01-06T08:00:00","date_gmt":"2020-01-06T14:00:00","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=8232"},"modified":"2026-03-09T15:23:12","modified_gmt":"2026-03-09T20:23:12","slug":"exercise-snacking-quick-and-easy-way-to-a-healthier-heart","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/exercise-snacking-quick-and-easy-way-to-a-healthier-heart\/","title":{"rendered":"Exercise snacking: Quick and easy way to a healthier heart"},"content":{"rendered":"<p>By now you\u2019re probably aware that exercise is good for your heart.<\/p>\n<p>But guess what? You\u2019re busy! You\u2019ve got a job, kids, friends, hobbies, obligations of all sorts, and a full workout will simply not fit into your packed schedule. Well, just because you can\u2019t get to the gym regularly doesn\u2019t mean you have to give up on your heart health, and one OSF HealthCare specialist has just the trick to help you make your heart healthier without sacrificing the other priorities on your calendar.<\/p>\n<p>A great tip to try is \u201cExercise Snacking.\u201d Below, <a href=\"https:\/\/www.osfhealthcare.org\/providers\/darrel-gumm-1465176\">Darrel Gumm, MD<\/a>, one of the leading physicians for <a href=\"https:\/\/www.osfhealthcare.org\/services\/specialties\/heart\/\">OSF HealthCare Cardiovascular Institute<\/a>, shares a simple-to-do, snack-sized exercise regimen that just about anyone can fit into their day, no matter how busy their schedule.<\/p>\n<div style=\"padding-bottom: 10px;\" align=\"center\"><iframe loading=\"lazy\" title=\"Exercise snacking with Dr. Gumm\" aria-label=\"Exercise snacking with Dr. Gumm\" src=\"https:\/\/freshpaint-video.com\/d7bef322-4e14-46ae-bccd-a1dc9ff764d7\/07a909c0-1e56-4309-8a0a-3941e0ae4318\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n<h2>Exercise Snacking<\/h2>\n<p>There\u2019s no way around it: Exercise is a vital component of heart health. So what constitutes an appropriate exercise regimen to keep your ticker ticking? <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/1,1069\">Guidelines say<\/a> you should ideally get 30 to 40 minutes of \u201cmoderate to vigorous activity,\u201d four or five times per week. A brisk walk works, or anything that elevates your heart rate somewhat.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-8252 alignright\" src=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/12\/exercise-snack-sd1-300x200.jpg\" alt=\"man climbing stairs at work\" width=\"300\" height=\"200\" srcset=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/12\/exercise-snack-sd1-300x200.jpg 300w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/12\/exercise-snack-sd1-500x333.jpg 500w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/12\/exercise-snack-sd1-400x267.jpg 400w, https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2019\/12\/exercise-snack-sd1.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Dr. Gumm, however, suggests \u201cexercise snacking\u201d for people who can\u2019t block out that kind of time. Exercise snacking means doing small portions of exercise spread throughout the day.<\/p>\n<p>\u201cGetting in 10,000 steps every day or getting to the gym regularly is not possible for some people,\u201d Dr. Gumm says. \u201cWhat if I could give you a little tidbit where you could get some cardiovascular toning without all that exercise?\u201d<\/p>\n<p>Dr. Gumm\u2019s prescription: climb three flights of stairs three times per day, three days a week.<\/p>\n<p>It\u2019s simple and quick, and so long as you can handle stairs with <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/85,P00216\">no risk to your health<\/a> and safety, it has been shown to get results. A study by <a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/01\/190118110833.htm\">McMasters University<\/a> showed improved fitness among a group that did this bit of exercise snacking for six weeks.<\/p>\n<p><strong>\u00a0<\/strong>\u201cIt\u2019s really, really important to think about incorporating exercise into our daily routine. This is a great way to do it,\u201d Dr. Gumm says in the video.<\/p>\n<h2>The stakes are high<\/h2>\n<p>Being physically active is one of the <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/85,P00218\">best things<\/a> you can do to help prevent things like <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/85,P00341\">heart disease, diabetes<\/a>, <a href=\"https:\/\/www.osfhealthcare.org\/services\/specialties\/heart\/services\/pulmonary-hypertension\/\">high blood pressure<\/a>, <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/85,P00741\">anxiety<\/a> and <a href=\"http:\/\/healthlibrary.osfhealthcare.org\/Search\/85,P01512\">depression<\/a>.<\/p>\n<p>So, take your health in your own hands and take the stairs! Just a few flights of stairs, a few times a day, a few days a week \u2013 that\u2019s just nine flights of stairs per week \u2013 can make a big impact, and maybe it will help give you some momentum to take on higher activity levels. If you have not exercised regularly in a while, you should <a href=\"https:\/\/www.osfhealthcare.org\/providers\/search\/\">speak with your doctor<\/a> for safety\u2019s sake before starting any new exercising regimen.<\/p>\n<h2>Other tips and recommendations<\/h2>\n<p>Remember, it\u2019s not necessary to go to a professional gym or fitness center to get a workout, especially if you have concerns about COVID-19.<\/p>\n<p>Chairs and the walls of your home can be used for body weight exercises. Resistance bands are also a simple thing to use for overall strength and building muscle mass. And you don\u2019t need expensive dumbbells or workout equipment. Think about using what\u2019s handy \u2013 large soup cans, gallon jugs filled with water. These can provide the resistance you need as you move your upper body.<\/p>\n<p>If you do go to a gym, remember to wear a mask, stay physically distanced when possible and wipe down any equipment before and after you use it.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>With work and family demands, your exercise routine often gets overlooked. Want to take back control of your health? Just take the stairs. <\/p>\n","protected":false},"author":26,"featured_media":8251,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[5,105],"tags":[19,106,28,655],"coauthors":[692],"class_list":["post-8232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-exercise","category-cardiovascular","tag-health-risks","tag-heart-disease","tag-obesity","tag-osf-cardiovascular-institute"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise snacking: The quick way to a healthier heart | OSF HealthCare<\/title>\n<meta name=\"description\" content=\"With work and family demands, your exercise routine often gets overlooked. Want to take back control of your health? 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