"Exercise Snacks" to Improve & Maintain Fitness | Dr. Andrew Huberman

Dr. Andrew Huberman discusses the concept of "exercise snacks," a fitness strategy recommended by Dr. Andy Galpin to enhance or maintain fitness, emphasizing the importance of incorporating brief, targeted exercises into one's routine to improve cardiovascular and muscular endurance, especially during periods of decreased regular activity.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[@jaspershepherdsmith9047]

My mom has this thing called 'the go-out-of-your-way fitness programme. When going about her daily tasks, she tries to make her life as difficult as possible - take the stairs, park as far away from the shop entrance, etc.

[@Kuk0san]

It's actually a bit ridiculous how comfortable we've made our lives that we have to _go out of our way_ to do the tiniest exercise!

[@SuperBobby1967]

When i park far from the entrance at the mall my wife complains and says it's too far. This is THE reason i park so far from the door. ​@@Kuk0san

[@killerdago5212]

I walked an extra 100 steps to take the stairs while paying taxes in person the other day. I enjoy this a lot.

[@KatarinaS.]

​@Kuk0san My favorite has always been those people who circle the parking lot for several minutes to find a spot right up by the entrance, when there are numerous empty spots farther out. Depending on what I'm doing, I could be done with my business in the time they've found a spot and parked, even with having to walk from a spot out in Timbuktu.

[@KatarinaS.]

​@@killerdago5212 I almost always do this because I like the exercise but also because I'm not that fond of elevators. It's amazing the difference little things like this can make.

[@JameelSandham]

You and I have a very different definition of snack, Andrew.

[@Chosenlaur]

😂yup

[@jacquialdous6587]

Lol

[@Rachel-kg2cw]

Is it not actual snacks 🥲

[@jrwall336]

I 100% opened this video expecting food

[@stephanieaquin2961]

Right, at 3:33, I realize that I would not get a list of new ideas of things to eat...😛hummm should I go on?

[@Suziesuzi]

I was really hoping for some tasty snacks 😂

[@lion_cantante]

Me too man...

[@kellisteele3640]

Same 😂

[@amandamiller626]

False advertising Hubes! Click bait at its finest haha

[@chaselight234]

He needs to do a follow up on actual snacks

[@ixmaxwardxi1977]

Have watermelon🍉 it’s got small amounts of citrulline it shall help you in your workout! mostly all fruits can be used as exercise snacks 🥹🥹

[@theheimrichmanuver]

my favorite exercise snacks are… push ups calf raises squats jumping jacks tibialis raises walking backwards scissor kicks

[@Caferramarta]

Being busy with 3 small kids this is the kind of fitness I practice and I stay lean and fit all the time. A quick walk in the morning, some random pushups and squats throughout the day, some vigorous window cleaning and floor mopping , some baby lifting and playing around and there you have an every day total body routine 🎉😉

[@sharkyg8r]

This is nice to read. I am a new mom. I am finding a very hard time getting my workout routine back. I just keep coming back to, well the workouts might be random but it’s better than doing nothing at all!

[@Caferramarta]

@@sharkyg8rthe key is to not try to have your old life back. Now you are a mom and your life is wonderfully changed, you have to switch mindset and find your new favourite way of doing things. Trust me it makes all the difference. If you try to go back you will feel frustration and sense of lack every day, but if you focus on evolving and embracing your new life you will find a wonderful new way of being and you will feel amazing! Congratulations mama ❤ 🎉🎉🎉

[@sharkyg8r]

@@Caferramarta that is great advice. I hadn’t thought about it like that! Thank you 🙏

[@hmind9836]

Wow this conversation was so wholesome. I showed it to my wife and she was really happy to see that even with 3 kids you could maintain an exercise routine, in your own way. We're planning on having a kid 3 years from now and she's really worried about how her body is gonna change and how she will need to slow down the routine of her work and studies. I loved your advice of embracing a "new life" of being a parent and finding new ways of doing your routine. I'm gonna keep that in mind. Our plan is to stay with our kid at home (we both work remotely) for the most part of her/his initial 4 years of life, so we'll definitely need to have this kind of mindset to avoid frustration.

[@Caferramarta]

So thoughtful of you🙏 being of support to your wife once she becomes a mom will be key for her to thrive. I understand she can be worried about her body to change, it’s normal. But it’s also normal to evolve along with our life stages. It’s a good thing not to remain in the same place as we grow and keep learning how to make the best out of our ever changing lives. Some mom’s body completely changes after pregnancy some others don’t and it’s part of the game. If you ask me, the joy of having a family is worth every possible scenario and I wouldn’t change my life and my mom body for anything. I am happier now about myself and my body at 38 with 3 kids than I was in my 20s. It’s all mindset ❤

[@my2cents2u]

Been doing this for years. 3 to 5 'sit to stands' every time I get up from a chair, isometrics at every red light (in 'park' mode of course), heel raises/calf & Achilles stretches while waiting on line, bicep curls with milk jugs or heavy cans, lateral leg raises while washing dishes, squats while emptying washer & dryer, and standing on one foot whenever I can. Those are just a few. My motto - _"Use it or lose it!"_ (BTW - I'm 75 next month) =[]==[]=

[@ryanm4316]

I had this idea years back and its been a lifesaver! Anytime I'm doing something where I'd normally be standing around looking at my phone for a brief moment, I do these instead. Microwaving something for a minute? Jumping jacks the whole time. Waiting on water to boil? Burpees. Waiting on hold? High knees and push-ups.

[@MaitLember]

🎯 Key Takeaways for quick navigation: 00:02 *🏋️ Exercise Snacks Introduction* - Introduction to the concept of "exercise snacks" proposed by Dr. Andy Galpin. - Exercise snacks can enhance or maintain fitness alongside regular workouts. - Different situations where exercise snacks are beneficial, such as during busy periods or while traveling. 00:59 *🍎 Types of Exercise Snacks* - Exercise snacks categorized into two main types: cardiovascular and muscular endurance. - Importance of muscular endurance in overall fitness often overlooked. - These short bursts of exercise can have significant benefits for overall fitness and performance. 02:27 *🏃 Cardiovascular Exercise Snack Example* - Example of a cardiovascular exercise snack: 100 jumping jacks. - The importance of intensity andproper form in performing exercise snacks. - Flexibility in implementing exercise snacks anytime, anywhere, without the need for a warm-up. 04:20 *🚶 Muscular Endurance Exercise Snack Example* - Example of a muscular endurance exercise snack: stair climbing or running to your car. - Emphasis on safety and avoiding overexertion, especially without a warm-up. - The versatility of exercise snacks allows for customization to individual preferences and circumstances. Made with HARPA AI

[@dustnbeaver8191]

Thanks!

[@AquarianMan]

summary : exercise snakc - 1 - 12 min max following and improving upon foundational fitness program or counterbalancing when we cant do foundational fitness program 1. improve or maintain cardio fitness - 100 jumping jacks - wide and tall - ~ 90s - up and down a stairwell as fast as you an - - quick sprint to your car 2. muscular endurance

[@llmaaz3140]

I don’t work out enough to do exercise snacks. So I just do regular snacks. I’m just here cause I’m in love with Dr. Andrew Huberman.

[@lzeru9691]

🥰same here

[@stephanieaquin2961]

Love it!!

[@AnnaBananana93]

You and about 5 other women 😂 (I joke, dr. Huberman provides a lot of value through his educational videos)

[@karinbjarnason8576]

I do this! And stack these snacks with daily habits - like a quick set of squats while my coffee brews.

[@Shelly-cp7gj]

I do that too! I love it! Deep squats and a hang on a pull-up bar while the coffee brews. It’s made a big difference.

[@msz244]

Why did I watch the whole clip hoping he would still mention food 😂😂

[@GrowthNeverHasToEnd]

At work or home you can do like 10- 20 push-ups anytime having to use the restroom, when taking the stairs go all the way up and back down x2, and throughout the day do 25-75 air squats! Also try to find a tree branch or piping that supports your weight and do a few pull-ups when taking a stroll!

[@fransvanderwalt596]

I’m already that guy lying on airport floors doing stretches. Now I’ll also be that guy completing the embarrassing act with a workout. Thanks Andrew! 😅

[@bekkiharper]

Ha ha

[@Shelly-cp7gj]

Haha me too

[@ericsonhazeltine5064]

God, one of those.

[@nebo274]

Thank you, man. I realize that I was doing this for years. My workplase is static (80% time sitting) and I take every chance to run up and down the stairs and almost sprint through the empty hallways. 😊

[@dm_podcast_takeways]

Summary: Huberman introduces the concept of "exercise snacks," short and convenient bursts of exercise that can be integrated into one's daily routine to enhance or maintain fitness. He explains that these snacks can be beneficial for improving cardiovascular fitness and muscular endurance. For cardiovascular fitness, examples include doing a set number of jumping jacks or running up and down stairs for a short duration. For muscular endurance, examples include holding a plank or doing as many pushups as possible in a short period. These exercises are designed to be brief and can be done without a warmup, making them easy to incorporate into a busy schedule. Huberman emphasizes that exercise snacks should be done safely and in a way that complements, rather than interferes with, an existing exercise program.

[@kylestanton6698]

Perfect, good to know that me darting back and forth across the house to make my 9-month-old laugh serves a dual purpose!

[@KatarinaS.]

That's OK, I play tag and hide and seek with my 2 cats. 😄 Good workout for me, good workout for them! 😸

[@AZAspensGMA]

Andrew, I would like to see a podcast or video on aging and your research on aging. I’m talking over 60, 70, etc.

[@markothwriter]

Or you could live in Montana -- where you have to go out and shovel snow at some random times during the week. or chip ice off of your sidewalk, or help dig someone out of the snow on the side of the road. or get hay out to the horses or cows.

[@Karadactal]

😂

[@davidabanto8121]

I love Montana

[@sassysandie2865]

Love my rebounder for these exercise snacks. Every time I go down to the basement I do some bouncing, running and jumping jacks on it.

[@jopo7996]

I was really hoping this allowed you to eat an M&M between each sit up.

[@Suziesuzi]

Yeah, I saw the word snacks and got hopeful that something delicious could help me maintain and improve my fitness 😅

[@vamosabv]

Initially I was afraid he would say you can't eat too many of them. Later I was happy to know that eating a snack would actually help my fitness. Only much later did it but me.. Love you Andrew!

[@thevegancupid77]

im absolutely addicted to working out but my exams wont let me. i still eorkout but this is a great idea thank youuu sirrr

[@luism8612]

You puke your food to stay thin

[@thevegancupid77]

@@luism8612 very random. fyi i don’t have an ED and don’t go around writing these things it might be a trigger to some.

[@MichelJuergensen]

Took me some time to notice that this video would go into another direction than i thought... 😂

[@arcynic5404]

Maybe the real snack was the friends we made along the way

[@ItsDobbie]

The real snack was definitely that girl you passed up along the way

[@arcynic5404]

@@ItsDobbieyour mum was definitely a snack last night

[@sarasoueidan]

I do this to get energy spikes throughout my working day. Using a standing desk also makes moving around easier. At the airport and in cities I visit, I always look for opportunities to do this. For example, I always take the stairs. I walk around the city instead of get a taxi. Etc.

[@anns3782]

Dr. Huberman, can you suggest some exercise snacks for chronic pain like fibromyalgia? How do you get your heart rate up when you cannot do anything fast?

[@poolmilethirty2859]

Swimming

[@KatarinaS.]

Try to incorporate as many body parts as possible and use added weight if you can. Move your arms and legs as vigorously as you're able, all at once. Do low impact jacks, burpees (again, low impact doing one leg at a time instead of jumping), high knees while raising your arms up and down, dynamic squats or lunges, always using exaggerated arm movements and with ankle and hand weights. Do this to the best of your ability and as fast as possible and for as long as your body can take it, keep it low impact if that's all you can do, and break it up into several quick bursts throughout your day if you can. Some movement and activity is better than none.

[@ashleykennedy2824]

Try the swinging arms and legs routines over at Imi's Bigan Yoga channel to start. Super simple and doable with fibromyalgia. Don't try to keep up with her. Also I love the Classical Stretch by Essentrics channel which focuses on connective tissue exercises. I do her 30 minute connective tissue workout on active recovery days.

[@KaneDoesOutdoors]

That's why kids and teenagers are so fit. I'd end up having to sprint to school almost every day, we'd play basketball, soccer or football for a few minutes between class, lunch etc. Biking everywhere (biking to our sports... no car rides). Probably 5-10 so called exercise snacks per day. Plus we had scheduled sports... As adults we just don't move enough.

[@KatarinaS.]

I know. I notice this when watching my grandkids who are all under 5. THEY NEVER STOP MOVING! For hours! And then they crash, of course. It seems to change around puberty, especially for those who don't do any kind of organized sports. What happens to us?

[@KaneDoesOutdoors]

@@KatarinaS. We forget how to have fun. Work and responsibilities suck us in. Peer pressure in high school. It’s a huge list 🤷‍♂️

[@alyssalima7264]

Thank you for sharing!! What would we do without you 🫶🏻

[@jasonwelsh417]

Sprinting on the spot is a great way to do this (sprint high knees on the spot) if you don't have any space to move in.

[@Nimmi.Bhatia.Living]

‘Exercise snacks’ was coined by Dr Martin Gibala - Dr Galpin referenced him😉

[@Sendtheshutter]

What were the snacks that enhance muscular endurance? Or do the ones you recommend enhance them both?

[@jhrindustriocapitalventure9835]

Yeah I thought maybe the video got cut short?

[@girishjain4361]

❤❤ thank you so much

[@julierahn6932]

Excellent & timely ! Thank-you

[@catderbala]

Joe Holder (GQ Columnist, Nike Trainer, Personal Trainer) has been talking about Exercise Snacks since at least 2020. He’s got an entire brand for it

[@newera3598]

I would give money to see Huberman does jumping jacks in the airport while everyone staring at him

[@gumbygreen14]

Will there be a follow up video detailing the ingredients and recipes?

[@almabackstrom5414]

Wow. I've been doing this and didnt even know what it was. Haha. 💪

[@serias4022]

Basically it's that video of yours about increasing v2 max without the 2 em 3 round and with way less time

[@Jenzy-K]

Maybe if I call my exercise snacks sweet 🍬 or salty 🧂. Sweet for wall sits and salty for CV exercise. Then I might crave them! 😊

[@samlee2562]

My exercise snack is to eat chocolate whilst I vigorously wiggle my toes

[@rollforever85]

😂😂😂

[@your_public_library]

@hubermanlab, I'm not sure if he was the first or only but I do believe @JoeHolder popularized "exercise snacks" and deserves some credit for the terminology and ethos. @JoeHolder would also be a worthy and IMO, coveted, guest on the podcast not only for his forward-thinking yet grounded insights into health and fitness but also his ability to communicate on the topics so well.

[@serayamartinez9950]

I had to watch this video twice. I was thinking, “I thought he said snacks.” Haha. Appreciate these tidbits!

[@ShadrachTheThird]

The way he grabs at screen time is crazy.

[@MsNatiBug]

The most fit I’ve ever been were always times where I’d bust out 100 jumping jacks a few times a day, and 100 squats. Not much more than that. Maybe yoga once a week, maybe I’d pick up some free weights for my arms while watching tv… And obviously mixed with eating very well and walking when I could. You’d be shocked how fantastic this is for you.

[@BN-yt4et]

Genius idea.

[@Sharkuterie327]

The word “snack” creates too much of a Pavlovian response in me to not feel anything but utter disappointment that no peanut butter is involved.

[@abhinavdhami1158]

Hey man, i thought Dr Huberman was about to tell some healthy eating/snacking options

[@channeltheintuitivetherapist]

We call this extra credit lol I love the term snacks too! I think Imma use it to redirect my brain 🤣

This is another way of calling the "Grease in the Groove" training.

[@feelgoodwithlavina]

I’ve just written a book The Feel Good Fix about exercise snacks with Penguin coming out in May - I’d love to speak to you about this Andrew! I cover Mobility, Cardio, Strength, Stretch and Balance snacks as well as Mind, Lifestyle, Nature, Selfcare snacks and more 🙌🏼

[@simplyxmadi]

bro I am eating oatmeal pre gym rn and thought you were about to tell me what else I should be eating

[@ericskitchen7794]

How many times a day do I do this?

[@friarroderic41]

That's what I was wondering. It was not too clear in the video

[@abijohn7821]

Dr.Huberman, the snacks that you mentioned are for cardiovascular endurance...right? What abt muscular endurance?

[@mosin9105]

Thanks

[@oksanakaido8437]

Huberman talks about how this would help with cardio and muscular endurance...I get how 100 jumping jacks could help with cardio, but none of the suggestions on the video seem too applicable to muscle endurance

[@WellWithHels]

LOVE an exercise snack! 🥙 I have some chair based sessions and standing mindful movement classes on my channel! 🎉

[@Seabeams]

Sneaking in a Just Dance video is my current exercise snack practice. 😂 it’s a chance to get fit and do an eclectic celebration of dance- fosse fosse fosse, Martha Graham Martha Graham, then Madonna Madonna, but I keep it all inside.

[@MissShelbyw]

I just like hearing you say “snack”

[@IcemanCT]

Who TF is doing 100 jumping jacks in 30 seconds?!

[@oksanakaido8437]

He said 60 to 90 seconds, which is much more doable

[@maroofsiddiqui]

I am already full just by listening those snacks

[@lunartes.wisewoman]

Like going up the stairs 2 at a time 🌺💓💃🏽

[@Chris90.]

yeah let me just sprint to my car really quick without alarming other people around me. and if they ask, "is everything alright?" "oh yeah I'm just having an exercise snack haha"

[@bodymindsoul60]

I love my push up snack 😁

[@luizhenriquegomesdesouza9839]

Can push-ups be used as a snack ?

[@peterRod]

How much money you make per user/year or per shout/year out of AG1?

[@blakeross9556]

My exercise snack is to Gatorade lol I go to my locker and take a swig for a nice boost mid workout

[@troublemaker948]

will you bring Mike Israetel in one of your future podcasts

[@jordanncyr]

Not me thinking you were giving us good food options to eat while training. Looks like I wasn’t alone in that either 😂

[@sdean4816]

I live in a 22 story building and even though I go to the gym 4 or 5 days a week I will walk up the 22 stories once or twice a day. It takes me about 4 minutes and 30 seconds per trip and my max heart rate will hit 140 to 145 beats per minute. BTW..I’m 66 years old. That’s my snack.

[@anaeiras7385]

How many a day while on vacation, for example?

[@nicog2214]

Interesting recipe ❤

[@lynnpep6962]

I’ve been doing “ snacks” without calling it that. On days I miss my workout I do jump squats.

[@Ciskuss]

is it VILPA?

[@ZeeJohns]

What kind of snacks are these?

[@fahada1921]

I love going up the stairs for 8 floors at work. I try to do it twice a shift. I just make sure nobody’s watching 😂

[@JohnSmith-by2fl]

body weight squats are great

[@alexandercorrie7205]

I’m pretty sure Nike trainer Joe Holder coined the term “exercise snack”

[@samuelboadu160]

Shout out Joe Holder!!!!!! Bring him on the show please

[@brocklastname6682]

Most misleading title ever.

[@michaelelliott1212]

Nope. I saw a click bait that said "MJ is the goat of pop."

[@Max-lg9nw]

While I am at work I set an alarm on my phone to go off every hour and I do 10 squats.

[@annalizarodriguez5334]

Just reading the word "snacks" made me hungry. 😅

[@giancarlovirgili9334]

I would pay to see Huberman doing jumping jacks at a airport

[@jolachye8450]

Nice one. I like exercise snacks 😂

[@jellybite1]

My fav snacks are crackers, seeds and nuts, chocolates and crisps....yum yum😋😋😋

[@josephmurino6308]

Say it with me.. THIS IS SPAAAARRRTAHHH!

[@calendulacandice]

Can you imagine seeing Andrew Huberman at the airport, just busting out with some jumping jacks? 🥵

[@daliaurrutia4411]

Did he said snack or hack?

[@TheseWhiteNights]

I do not recommend having your dog sitting next to you on this one. My dog kept thinking he was going to get snacks

[@Snowgotti24]

Well we’ve all been bamboozled … hoodwinked …. Led astray

[@maddscientist82]

Huberman is the real snack, amirite?

[@mbnto3135]

Huberman is the new Norris? 100 jacks in 30s while watching airplanes - to see who takes off first?

[@Chosenlaur]

Snacks to look like a snack. 😅thanks.

[@ds37]

Shout-out Joe Holder

[@florencelang]

Ok I clicked on this thinking it would be about food. Very misleading! Tricked me into listening about exercise 😆

[@stephanieaquin2961]

And what type of snack do I need when I have done my jumping jacks, sprinted to my car and run up the stairs?

[@valentrumapea]

Not me being confused first half of the video, waiting for him to mention some kind of snacks, until I saw the comments T_T

[@silentbliss7666]

It took me two minutes to realise that there won't be any food in the video

[@sarcazamk]

When did the definition of snack change to this?😅