Want to keep fit over winter? Try ‘exercise snacking’

by | Jul 28, 2026 | Information | 0 comments

Woman climbing stairs on a sunny day in a park

Enjoy short outings with some stair walking

 

I often tell my tai chi students that the best way to learn new steps or movements is to practice them often and regularly.

This doesn’t mean lengthy and laborious sessions. “Bite-sized” chunks are the way to go. Just five minutes per day is better than one long session once per week.

It’s the same with other exercise. “Snacking” on fitness is better than trying to do a marathon. This is especially relevant in winter, when the cold and wet days can tempt us to hibernate.

‘Exercise snacking’ can help us to more-easily keep fit and healthy over winter.

What does it involve? Just a 30-second and up to 5-minute burst of movement several times per day and prioritising these so that they become part of your daily routine.

 

For example:

  • If you’ve been sitting for 20 – 30 minutes, get up for a stretch, get a drink of water, or walk around your house or workplace for five minutes.
  • Instead of taking the nearest parking spot to the front door of a supermarket, library, café, or education class, etc, try parking further away in the car park. This means you will walk a little further each time you visit.
  • Walk up one flight of stairs, instead of taking the lift.
  • Stand or move around while on a phone call or waiting to brew a cup of tea or coffee.
  • Buddy up with a friend or a member of your whānau, to learn new forms of exercise or to take longer walks or cycle rides.
  • Find an exercise you actually like doing, which also involves learning new steps, such as dancing or tai chi. Spend five minutes 2 – 3 times per day to practice the movements.
  • Focus on moving your body rather than aiming for perfection. Just move!!
Group of people on ebikes on a sunny day by the sea with the Auckland Harbour Bridge in the background

Buddy up with friends for short cycle rides or walks

There are many health benefits with ‘exercise snacking’. Check out these articles for more info: