From Fortune:

Statistics show that improving fitness is the number one New Year’s resolution, but only about 9% report sticking to a new exercise regimen for the entire year, as most find it difficult to maintain. Source: Fortune

Integrating movement “snacks” into your routine can be a good starting point for those struggling to exercise regularly, especially for busy individuals. Source: Fortune

Research from McMasters University in Ontario found that 20-second bursts of vigorous stair climbing three times each day, performed three days a week, improved cardiorespiratory fitness by about 5% after six weeks. Source: Fortune

While exercise snacks shouldn’t replace regular workouts, they improve cardiovascular health and are an easy way to start getting fit in the new year. Source: Fortune

One effective approach to movement snacks is to “habit stack” by integrating movement with existing routines and habits, such as fitting in some movement during a mid-morning coffee break. Source: Fortune

To incorporate movement snacks into your day, use the Pomodoro Method to schedule movement or set reminders on your fitness tracker to encourage physical activity throughout the day. Source: Fortune

Movement should benefit both the heart and muscles, so aim for a variety that gets your heart rate up and engages large muscle groups. Source: Fortune

Research shows that incorporating short bursts of vigorous activity into daily life can reduce cardiovascular disease and cancer mortality. Source: Fortune

Exercise snacks should still be seen as a supplement to regular exercise, but can still improve your overall health if done consistently. Source: Fortune



Read more: Even 30-second exercise ‘snacks’ can boost your energy and help you get fit in the new year. How to add them to your day