Exercise Snacks: The Sneaky Low Effort Way to Exercise More

Why Traditional Exercise Isn’t Always Sustainable

If you’ve ever tried to “get back on track” with workouts only to fall off again, join the club!

Most of us know that exercise is important and that knowing and doing are two different things. Between work, family, hobbies, fatigue, and finding time and motivation just thinking about exercise is overwhelming…it’s another “to-do” on the list.

For a lot of adults, ADHD adults in particular, getting regular and consistent exercise is a real challenge. But it is doable. Exercise “snacks” throughout the day is a legitimate solution to moving more and feeling better.

Why We Struggle to Exercise with ADHD

Exercise feels boring. Walking on a treadmill for 30 minutes? No thanks.

Executive functioning challenges. Self-control, motivation, emotional regulation, time management, are all common challenges that stem from executive function difficulties for people with ADHD.

We rely on willpower. Willpower is really difficult to access, especially at the end of the day. Have you heard of cognitive load? It’s real, look it up:-) Accountability partners that join you for exercise can make it much more enjoyable and sustainable. Think body double or a friend who is motivated.

We assume it has to look a certain way in order for it to “count.” We’ve all heard we’re supposed to get so many steps or minutes of exercise per day or per week in order to benefit from it. These general guidelines that are drilling into us can make exercise feel inaccessible, and causes a lot of people to give up before they even start. Just like most guidelines, they don’t apply to EVERYONE!

The truth is: movement doesn’t have to be formal to matter. And I just love that.

The Real Issue: Modern work and Our Phones

Modern jobs make it possible for many of us to sit for hours, and our phones draw us into the infinite dopamine scroll fest that becomes habitual.

About 31% of adults globally did not meet WHO’s recommended levels of physical activity in 2022 (equivalent to ~1.8 billion adults). Only about 24.2% of U.S. adults met both aerobic and muscle‑strengthening physical activity guidelines in 2020. Frame this data to mean that we aren’t alone as non-exercisers, we are in the majority. We can learn to let go of some of the shame, stop comparing ourselves to social media influencers and start somewhere small.

So if structured workouts feel unsustainable, there’s still good news: your body benefits from every movement you make.

What Science Says About Micro-Movement and Non-Exercise Activity

NEAT Explained

Scientists use a term called NEAT—short for Non-Exercise Activity Thermogenesis. It’s the energy you burn from all your daily, non-gym activities: walking to meetings, doing laundry, standing while working, or even fidgeting.

Small Movements, Big Benefits

Research helps us understand that increasing NEAT can meaningfully impact your health. For example, one study found that people who fidget or move lightly throughout the day can burn up to 300 more calories daily than those who remain still (Levine, 2004). There is a lot of variability in how many calories an individual uses during movement.

Some people just have naturally high levels of NEAT. They’re more
active by nature and its in their genetic makeup. But luckily, environment is more critical than biology when it comes to NEAT. When you consciously perform small movements and activities daily, setting up your environment for success, they soon become second nature. They become part of your life.

The Sneaky Strategy: Incidental Movement

You don’t need more exercise, you need more movement. Change your thinking about having to exercise more to having to move more. It might seem more doable.

Movement “Snacks” Throughout the Day

Try sprinkling mini movement breaks into your routine. Examples:

• Do 10 squats while your coffee brews.
• Walk during phone calls.
• Set a reminder to stretch or stand every 30 minutes while working.
• Park farther away and take the stairs when possible.

Each small action adds up over time.

Stack Behavior for Natural Activity

Pair movement with an existing habit:

• Do calf raises while brushing your teeth.
• Walk while listening to a podcast.
• Stretch before opening your laptop.

By linking new behaviors to established routines, movement becomes more natural.

Environment Design: Making Movement Easy

Set up your space so movement is the default. Keep resistance bands near your desk. Place your walking shoes by the door. These small environmental cues can dramatically change behavior without relying on willpower.

How to Build More Activity Into Everyday Life

At Work: Move Without Leaving Your Desk

• Set a timer to stand up every 30 minutes.
• Take one walking meeting a day.
• Use a sit-to-stand desk if possible.
• Small celebrations or non-food rewards for completion can provide motivation and attach emotion to a completed task.

At Home: The Active Household Approach

Housework counts as movement too. Gardening, vacuuming, dancing while cooking, it all boosts NEAT and mood.

Social Movement: Relationships That Motivate

Invite a friend for a walk or a quick stretch break. Movement feels easier (and more consistent) when it’s shared.

Why This Works (The Behavioral Science Behind It)

Tiny Wins = Lasting Change

Our brains love success signals. Every micro-win like choosing stairs or doing a one-minute stretch triggers dopamine and reinforces the behavior, making it easier next time.

Why Motivation Follows Action, Not the Other Way Around

Waiting to “feel motivated” is unpredictable and rarely works. Action precedes motivation. Once you start moving, you’ll feel more energized and motivation typically follows.

How to Measure Progress Without Obsessing

Forget calorie burn or perfect step counts. Instead, measure how movement improves your energy, mood, and focus. Appreciate what your body can do, rather than what it looks like.

Using Fitness Trackers for Awareness, Not Perfection

Wearables can help you notice patterns like sitting too long or sleeping poorly, but don’t let numbers dictate your self-worth. Consider the psychological impact. Wearables don’t work for everyone.

FAQs

Q: Can small movements really make a difference?
Yes. Research shows light activity improves blood flow, insulin sensitivity (blood sugar control), and mental health (Hamilton et al., 2014).

Q: How often should I move during the day?
Aim for short bursts every 30–60 minutes. Even a few minutes of movement offsets prolonged sitting.

Q: Does standing count as exercise?
It’s not exercise, but it does increase NEAT compared to sitting—so yes, it helps. Think of it like this: you currently sit for 4 hours of the day. You increase standing by 1 hour, reducing your sitting to 3 hours a day. That is enough to make a difference over time.

Q: How can I remind myself to move more?
Use timers, phone alerts, or visual cues like sticky notes. Over time, these cues can become automatic prompts.

Q: Can I skip the gym if I do NEAT all day?
For overall fitness, combine NEAT with some strength and cardio each week. But NEAT significantly boosts baseline health.

Q: How do I know if it’s working?
Notice improved energy, better posture, and fewer aches after sitting. These are signs of better daily movement.

MikeColangelo’s Take

• Exercise doesn’t have to be formal to count.
• Movement “snacks” throughout your day matter…more than you think.
• Redefine “working out” as “moving more.”

Your Challenge:

Choose one small, consistent action like walking after lunch or doing stretches while watching TV and try it for a full week.

Notice how your body and mind respond. You might be surprised at how much better you feel—without ever setting foot in a gym.

References

• Ekelund, U., et al. (2016). Does Physical Activity Attenuate, or Even Eliminate, the Detrimental Association of Sitting Time with Mortality? Lancet, 388(10051), 1302–1310.
• Levine, J. A. (2004). Non-Exercise Activity Thermogenesis (NEAT): Environment and Biology. American Journal of Physiology-Endocrinology and Metabolism, 286(5), E675–E685.
• Hamilton, M. T., et al. (2014). Too Little Exercise and Too Much Sitting: Inactivity Physiology and the Need for New Recommendations on Sedentary Behavior. Current Cardiovascular Risk Reports, 8(4), 293.