内容来源：https://lifehacker.com/health/how-exercise-snacking-can-get-you-into-working-out?utm_medium=RSS

内容总结：

“碎片化运动”：告别“全有或全无”，微锻炼也能守护健康

在健身文化常强调“脱胎换骨”式改变的今天，一种名为“碎片化运动”的微锻炼理念正悄然兴起。它主张将运动融入日常生活间隙，挑战了“必须持续长时间锻炼才有效”的传统观念，为难以抽出整块时间锻炼的现代人提供了灵活、易行的健康新选择。

何为“碎片化运动”？

“碎片化运动”指的是在日常生活中穿插进行的短时身体活动，每次持续30秒至10分钟。例如在等咖啡时做几个深蹲、工作间隙靠墙做俯卧撑、排队时踮踮脚尖。这种模式不要求专门时间、场地或器械，旨在利用现有日程中的零散时间，让运动自然成为生活的一部分。

科学支持微锻炼效果

研究证实，这类短暂活动对健康具有积极影响。注册营养师兼私人教练诺拉·明诺指出：“每天多次短时活动有助于改善精力、促进血液循环和调节血糖，若能结合‘习惯叠加’策略长期坚持，效果更为显著。”多项研究表明，“碎片化运动”有助于改善血糖控制、降低血压、增强力量并提升认知功能，且适用于不同体能水平和年龄群体，参与者普遍反馈情绪和精力有所改善。

理性看待锻炼效果

“碎片化运动”能否带来显著效果，取决于个人目标。它被证实能有效减少久坐行为、改善整体健康指标，对于提升日常活动量、调节血糖或培养运动习惯具有明确价值。但若追求大幅减重或专项运动表现，仍需结合更系统的训练。明诺强调：“微锻炼虽不能完全替代针对特定目标的长时间训练，却能带来切实的健康益处，并为更积极的生活方式创造动力。”

“习惯叠加”让坚持更轻松

许多人不愿运动是因为觉得“需要大量时间和准备”。私人教练兰纳·戴尔-图兹建议采用“习惯叠加”策略，即将新习惯与现有日常行为绑定，例如在刷牙后伸展肩颈、热饭时做10个深蹲、听播客时调整姿势。通过将微动作嵌入既有流程，无需依赖强大意志力即可逐步养成运动习惯。

随时随地可尝试的微锻炼

无论体能如何，都可以立即开始：

• 看电视时伸展身体；
• 用门框拉伸胸部肌肉；
• 加热食物时做一组深蹲；
• 接工作电话时来回走动；
• 跟随5分钟普拉提视频活动……

关键在于认识到“动一点总比不动好”。

总结

“碎片化运动”虽不能完全替代传统锻炼，但它打破了“全有或全无”的极端健身叙事，让运动变得更可持续、更易融入生活。研究表明，短暂活动能提升力量、改善情绪和精力，且高效、无需器械、不限场地。对于畏惧健身房或难以抽出时间锻炼的人群而言，这无疑是一条值得尝试的务实健康路径。

中文翻译：

我特别喜欢那种五分钟的健身视频。但我不喜欢的是，那些博眼球的YouTube标题总宣称这类视频能"彻底改变我的身材"。难道我就不能单纯为了活动身体而锻炼五分钟吗？为什么健身文化总是如此"非此即彼"？

在开始跑马拉松之前，我不过是那种每天见缝插针做几个深蹲的人。这些短暂的运动——不妨称之为"运动零食"或"微运动"——是养成规律运动习惯的好方法。即使你没有远大的健身目标，这些"运动零食"本身也很有价值。因为就身体活动而言，动一动总比不动强。

什么是运动零食？
所谓"运动零食"，指的是分散在全天进行的短时身体活动，通常持续30秒到10分钟不等。与传统锻炼需要专门时间、特殊器材或前往健身房不同，运动零食能无缝融入现有生活节奏。比如煮咖啡时做一组深蹲，工间休息时做墙面俯卧撑，排队时做提踵练习。

这个概念挑战了"必须持续结构化运动才有效"的传统观念，转而拥抱现代生活的现实：大多数人很难挤出连续30分钟锻炼，但几乎人人都能在日常事务中找出零散时间。

短时运动背后的科学依据
越来越多研究支持这种短暂运动的效果。研究表明，运动零食有助于改善血糖控制，调节全天血糖水平。它们还能降低血压，通过持续练习增强力量，并提升成年人群的认知功能。

注册营养师兼私人教练诺拉·米诺指出："全天的短时运动能改善精力、血液循环和血糖调节，若结合习惯叠加法培养规律性，效果尤为显著。"

最重要的是，这种微锻炼门槛极低。研究显示不同健身水平和年龄层的人群都能轻松适应，使其成为包容性健身方式。多项研究的参与者普遍反映，即便是几分钟的运动也能改善情绪和精力水平。

微锻炼真能见效吗？
这取决于你对"见效"的定义。运动零食已被证实能减少久坐行为并改善整体健康指标。如果你的目标是感觉更舒适、增加活动量、调节血糖，或仅仅是建立运动基础，微锻炼绝对能带来切实效果。

但若期待显著的减重效果，则需要调整预期。米诺表示："虽然微锻炼本身无法替代针对特定目标的长时训练，但它们确实有益健康，并能推动更积极的生活方式。"

若是备战马拉松、增肌或追求专项运动表现，仍需要专门的长时训练。但对于改善整体健康——特别是打破久坐循环——运动零食无疑是开启健身之旅的好方法。

如何将习惯叠加法用于运动零食
米诺指出："最常见的障碍是人们认为锻炼必须投入大量时间准备才值得，结果错过了本可利用的碎片时间。"这本质是心理障碍——不知如何将运动零食融入日常生活。最有效的策略之一就是习惯叠加法，即将新行为绑定到现有习惯上。

健身品牌Gymshark的私人教练兰纳·戴尔-图兹解释道："习惯叠加法就是把新动作与你已在做的事关联起来。我们都有日常习惯，比如刷牙、出门前穿鞋、晚饭后看电视。将新习惯绑定到既有习惯上，更容易坚持下去。"对我而言，这就像巧妙绕开了对意志力的依赖，只需在现有习惯中为运动创造微小空间。

今日就能开始的实用运动零食
无论健身水平如何，你都可以这样融入运动：
看电视时拉伸。微型拉伸能有效改善并保护身体灵活性。几年前我同事贝丝·斯克瓦雷基曾分享她的拉伸经验，强烈推荐她最终制定的这套方案。
听播客时调整体态。做五次耸肩回旋，收下颌向下轻压，或将前臂呈90度抵住门框拉伸紧绷的胸肌。
加热食物时深蹲。等水烧开或微波炉加热时，抓紧做10次自重深蹲激活臀肌，这能启动股四头肌和腘绳肌，促进血液循环，缓解久坐僵硬。
接工作电话时踱步，跟练五分钟普拉提视频，去洗手间路上做箭步蹲——微小的努力也胜过完全不动。

运动零食虽不能完全替代传统锻炼，但对健身房望而却步或抽不出时间运动的人群而言，这确实让身体活动变得更易实施和坚持。研究明确指出：这些短暂运动能增强力量、改善情绪、提升精力。它们省时省力、无需器械、随处可练。最重要的是，运动零食打破了"健身必须全力以赴"的有害论调，承认运动具有多元形态，每一分努力都值得珍视。

英文来源：

I love a five-minute workout video. What I don’t love is when the clickbait YouTube title promises this video will “transform my body.” Can’t I work out for five minutes just for the sake of moving my body? Why is fitness culture always so “all-or-nothing?”
Before I started running marathons, I was someone who simply worked a few squats into my day here and there. These brief bursts of movement—call it "exercise snacking" or "micro-movement"—are a great way to get into more consistent physical activity. Even if you don’t have bigger fitness goals, performing exercise “snacks” are valuable in their own right. Because when it comes to physical activity, something is always better than nothing.
What is exercise snacking?
When I say “exercise snacking,” I’m referring to short bouts of physical activity scattered throughout your day, typically lasting anywhere from 30 seconds to 10 minutes. Unlike traditional workouts that require dedicated time, special equipment, or a trip to the gym, exercise snacks fit seamlessly into your existing routine. They might include a set of squats while your coffee brews, wall push-ups during a work break, or calf raises while standing in line.
The concept challenges the conventional wisdom that exercise must be sustained and structured to really “count.” Instead, it embraces the reality of modern life: Most people struggle to find 30 consecutive minutes for fitness, but nearly everyone has scattered pockets of time they're already spending on routine tasks.
The science behind short bursts of activity
Research increasingly supports the effectiveness of these brief movement sessions. Studies have demonstrated that exercise snacks improve glucose control, helping regulate blood sugar levels throughout the day. They've also been shown to reduce blood pressure, enhance strength when performed consistently, and boost cognitive function across adult populations.
"Short bouts of movement throughout the day can improve energy, circulation, and blood sugar regulation, and they're especially powerful when paired with habit stacking to build consistency, " says Nora Minno, a registered dietitian and personal trainer.
Perhaps most importantly, these micro-workouts are highly accessible. Research shows they're well-tolerated across different fitness levels and age groups, making them an inclusive approach to fitness. Participants in various studies consistently report improved mood and energy levels, even from sessions lasting just a few minutes.
Can micro-workouts deliver real results?
The honest answer depends on what you mean by “results.” Exercise snacking is a proven strategy for reducing sedentary behavior and improving overall health markers. If your goal is to feel better, move more, regulate blood sugar, or simply establish a foundation of physical activity, micro-workouts can absolutely deliver tangible results.
However, if you’re imagining a dramatic weight loss transformation, it’s important to adjust your expectations. "While micro-workouts alone won't replace longer training sessions for specific performance goals,” Minno says, “they can deliver real health benefits and can create momentum toward a more active lifestyle."
If you're training for a marathon, building significant muscle mass, or pursuing sport-specific performance, you'll still need dedicated, longer training sessions. But for general health—namely breaking the cycle of sedentary living—exercise snacks are a great way to approach your fitness journey.
How to use habit stacking with exercise snacking
"One of the biggest barriers I see is the belief that a workout requires a lot of time or preparation to be worthwhile,” Minno says. “As a result, people miss the short windows they already have because they don't feel ready to start." It’s a major mental barrier, the feeling like you wouldn’t even know how to start incorporating exercise snacks into your daily routine. One of the most effective strategies for making exercise snacking work is habit stacking, which boils down to attaching new behaviors to existing routines.
"Habit stacking is all about linking a new action with something you already do, making it easier to stay on track," says Lannay Dale-Tooze, a personal trainer at Gymshark. "We all have daily habits, like brushing our teeth, putting on shoes before heading out, or watching TV after dinner. If you attach a new habit to something you're already doing, it's easier to make it stick." I know that for me, habit stacking is like a sneaky workaround to always have endless willpower or motivation. Instead, you only need to create a little space for movement in your existing routines.
Practical exercise snacks you can start today
Whatever your fitness levels, there are plenty of ways movement can be woven into your life:
Stretch while watching TV. A mini-stretching routine is a great way to improve and protect your mobility. A few years ago my colleague Beth Skwarecki took us on her journey to get into stretching, and I highly recommend the routine she settled on here.
Posture work while listening to your favorite podcast. Roll your shoulders up and back five times, tuck your chin in and down, or rest your forearm on the doorframe at a 90-degree angle to stretch tight chest muscles against a doorframe.
Squat while your food heats up. Next time you boil the kettle or microwave leftovers, take the opportunity to fire up your glutes with a quick set of 10 body weight squats. This will activate your quads and hamstrings, boosting blood flow and reducing stiffness from sitting.
Pacing on work calls, following a five-minute pilates video, doing lunges on your way to the restroom—a little something is better than nothing.
Exercise snacking certainly can’t replace traditional workouts entirely. But for anyone intimated by the gym or struggling to find the time to work out, this is a way to make physical activity more accessible and sustainable. The research is clear: these brief bouts of activity can improve your strength, mood, and energy. They're time-efficient, require minimal equipment, and can be performed almost anywhere. Most importantly, exercise snacking challenges the harmful narrative that fitness is all-or-nothing. It recognizes that movement exists on a spectrum, and every bit counts.