Snack Exercises: An Innovative Strategy to Improve Cardiometabolic Health

Physical inactivity remains one of the top public health issues worldwide. It is estimated that one in four adults does not meet the minimum recommended levels of physical activity. This lack of movement is directly linked to an increased risk of chronic diseases such as:

• Cardiovascular disease.
• Type 2 diabetes.
• Obesity.
• Several types of cancer.

In addition, insufficient physical activity significantly impacts mental health, increasing the prevalence of anxiety, depression, and fatigue. For middle-aged and older adults, staying active can be even harder due to physical limitations, environmental barriers, and higher perceived effort.

The concept of exercise snacks (ExSn) is gaining attention: short bursts of moderate- to high-intensity activity spread throughout the day. They typically last 1–2 minutes, though some routines extend up to 10 minutes. Examples include:

• Brief aerobic movements (brisk walking, stair climbing).
• Strength or balance exercises.
• Functional mobility routines integrated into daily life.

Unlike vigorous intermittent lifestyle physical activity (VILPA), which happens spontaneously, ExSn require structured planning, making them easier to track and adjust clinically.

Recent studies, including a meta-analysis of controlled trials, show that ExSn are safe, feasible, and effective across different groups: young adults, older adults, individuals with obesity, and patients with type 2 diabetes. Key findings include:

ExSn improve VO₂max and peak power output (PPO). These benefits are especially significant in inactive adults, who have the greatest potential for improvement. Proposed mechanisms include:

• Enhanced cardiovascular efficiency.
• Increased aerobic and anaerobic capacity.
• Stimulation of growth factors such as IGF-1 and growth hormone.

The meta-analysis shows meaningful reductions in total cholesterol and LDL-C. These changes are most evident in inactive populations. The effect appears related to:

• Improved insulin sensitivity.
• Increased lipoprotein lipase activity.
• Reduced hepatic glucose production.

Short-term programs (4–12 weeks) show no significant changes in weight or body fat percentage. However, ExSn do help reduce sedentary time and encourage active habits, which may support long-term weight control.

While promising, current evidence has some limitations:

• High variability in exercise type and intensity.
• Relatively short intervention periods.
• Low certainty for some outcomes such as VO₂max and body composition.

Further research is needed to define the minimum effective dose (duration, frequency, and number of snacks per day) and to establish standardized clinical protocols.

In clinical practice and telerehabilitation, ExSn represent a flexible, accessible tool. They allow movement integration for sedentary patients or those with low adherence to traditional programs. TRAK Active, with its digital exercise library and AI-powered correction system, makes it easy to incorporate these micro-interventions into personalized programs.

• Real-time remote monitoring.
• Automatic feedback to enhance safety and technique.
• Structured snack planning tailored to each user.
• Improved adherence thanks to the flexibility of exercising anytime.

Exercise snacks are a promising strategy to improve cardiometabolic health, particularly in inactive adults. While they do not replace official physical activity guidelines, they offer a realistic and sustainable path toward a more active lifestyle. Integrating these programs through digital platforms like TRAK Active allows physiotherapists to expand their reach, boost adherence, and provide personalized clinical follow-up.

The future of digital physiotherapy lies in adopting simple, evidence-based strategies supported by technology. ExSn are a clear example of how innovation can translate into tangible clinical outcomes.