Elevating Wellness with Exercise Snacks: My Personal Journey and Insights

Emilian Popa
2 min readDec 13, 2023

As a follow-up to my recent post on ‘exercise snacks,’ I want to share my personal experience with integrating these short, vigorous exercises into my daily routine. These mini workouts, from stair climbing to quick jogs, have been a game changer for my physical and mental health.

Key Benefits I’ve Noticed:

1. Enhanced Metabolic Health: Timed around meals, these exercises have helped me managing my blood sugar levels ((which I measure regularly). Research indicates that even casual exercisers can benefit from dedicating a significant portion of their workout to vigorous intensity exercises .

2. Mental Clarity Boost: The increased blood flow to the brain during these exercises has significantly improved my mood and cognitive functions, thus I make better and faster decisions. Scientifically, vigorous exercise can increase the production of antioxidants like glutathione in the brain, aiding in normal brain aging and potentially benefiting conditions like traumatic brain injury .

3. Active Lifestyle: They’ve been a practical solution to break long periods of sitting, tackling the risks of a sedentary lifestyle. Research shows that high-intensity exercise increases myokine levels, which are crucial for anti-inflammatory responses and overall health benefits, including cancer protection and bone health .

4. Ease of Incorporation: No gym required. I can do these exercises anywhere, fitting them into my busy schedule.

Embracing ‘exercise snacks’ has not only been a convenient approach to fitness but also a stepping stone towards long-term health and vitality.

Join me in this journey to better health. Have you tried incorporating exercise snacks into your routine? Let’s inspire each other with our stories!




Emilian Popa

obsessed about health optimization and on a mission to improve global health outcomes