The greatest “chicken and egg” conundrum in the fitness world is this: are people out of shape because they inherently lack willpower or because of time and circumstances? 

Similar to other hotly debated topics in the fitness realm (strength training vs cardio, moderate intensity training vs HIIT workouts) the answer is “both.” Two (or more) truths can simultaneously exist. And, after nearly two decades as a personal trainer, my own thinking on the topic has evolved.

Yes, there are people with ample time and favorable circumstances that don't exercise. Conversely, however, many people are hampered by their environments.  People lead very stressful, harried lives. Kids. Work. School. Doctor's appointments. Vet appointments. Economic status. The list is endless.

Additionally, the traditional office environment (including the commute) is perhaps the single biggest impediment to fitness and health. One of my favorite resources for illuminating the hazards of extended sitting is Joan Vernikos, the former Director of NASA's Life Sciences Division. In her seminal book "Sitting Kills...Movement Heals," Vernikos details how the healthy impact of fighting gravity is negated by sitting; comparing it to the fitness loss endured by astronauts.

"The absence of gravity for even a few days accelerated the astronauts' physical generation. We found changes in their bodies of the kind that we typically associate with aging.

"We discovered that living without gravity is like being immobilized, since leg muscles, bones, and the brain and spinal programs that regulate our movements are no longer needed and atrophy. Nothing speeds up brain atrophy like immobilization. And here we are, an entire population voluntarily immobilizing itself with its sedentary, comfort-oriented lifestyle. Gravity can't help us when we're sitting!" (1)

One of the best solutions to the office space/fitness dilemma?

"Exercise Snacking," which is loosely defined as a brief and intense bout of movement lasting two minutes or less, and repeated roughly 2-4X per day. Although the data is relatively recent on the topic and needs further research, studies show that exercise snacking has a positive impact on blood flow, increased flexibility, energy levels, and, most importantly, on morbidity rates. (2,3)

So what "exercise snacks" are the most useful? There are four movements that are usually ranked near the top of any list. Three of them, however, have contingencies that make them impractical — and one of them is about as close to "exercise snack perfection" as you're going to get.

But first, a few caveats. I'm assuming that someone will be doing these exercises in the typical office environment, where many other people are present. Apropos of that, most people don't like looking ridiculous in public. It's a primordial fear that's exacerbated by living in the viral age. So, any exercise has to be assessed for the "ridiculousness" factor.

The other main factor to consider is that many people — especially fitness novices — are not apt to give an all-out maximum exertion effort. Even for two minutes, and especially not in public.

Here are the most often recommended exercises snacks, ranked from the least practical to the most practical:

(4) Jumping Jacks. Jumping jacks are a great cardio exercise. One of the best, in fact. Just not in an office environment. They get you too sweaty and they look totally ridiculous. (If you are immune to people's judgments or stares, well, congratulations. You are an anomaly. And probably self-employed, as well.)

(3) Stair Sprints. Another great, time-tested cardio workout. But the limitations should be readily apparent. First of all, where are the stairs? If they're too far from the office, they're not as practical. And, just like jumping jacks, they'll get you pretty sweaty. Lastly, they won't work for fitness novices. Or people with bad knees.

(2) Push-Ups. I really hate to see push-ups with the Silver Medal. They are a fantastic body weight exercise. They also promote muscle and bone density, give us the necessary strength to pick our butts up off the ground, and are very cardio intensive. You're resisting the pull of gravity, after all. The problem is that too many people use bad form (especially fitness novices) which can result in injuries.

Equally as importantly, they look pretty absurd when done spontaneously in public. I know this from personal experience. I had a college acquaintance who was very ripped and liked to spontaneously bust out with a set of 20 or 30 push-ups. Not only would he count very audibly, but he capped each set by springing up and shouting "Boom, baby!" Don't be that guy. (gal, person, etc...)

Which brings us to the winner ....

(1) Body Weight Squats (with an office chair.) Body weight squats are the exercise you should be doing every day...and it's not even close. Not only do you work the larger muscles of the leg complex (glutes, quads, hamstrings etc.) but you also engage the abs and the smaller muscles that are shortened from sitting every day such as the hip flexer complex and adductors. It's a great way to burn some calories, get your resistance training in, improve your flexibility, and ward off the "afternoon blues." If you think that body weight squats are too easy, toss in some free weights (which will fit right under your desk) and make it a full-body exercise.

The main reason why body weight squats occupies the winner's podium is that they're suitable for beginners. They're also totally "stealthy," so they won't draw attention. And totally convenient. Find a chair, put your hands out in front of you for balance if necessary, keep your back straight, and get up. That's it.

If you're struggling to make time for a work-out routine, or wondering how to kick-start your New Year's resolutions again...this is the exercise you should prioritize. It's the perfect "exercise snack."

Sources:

(1) Vernikos, Joan Ph.D. "Sitting Kills...Moving Heals." Quill Driver Books, 2011

(2) Matthew D. Jones, Briana K. Clifford, Emmanuel Stamatakis & Mitchell T. Gibbs (01/08/2024) "Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies" Springer Nature Link

(3) Hashim Islam, Martin J Gibala, Jonathan P Little, (01/01/2022) "Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health." PubMed