Healthy snacks are an important part of a balanced diet as they can help maintain energy levels. Additionally, snacking can benefit our muscles, leading to the development of “activity snacks.”

Researchers from the University of Toronto in Canada have discovered that brief bursts of activity, such as walking or performing a set of squats, can enhance muscle proteins.

According to Dan Moore, PhD, a researcher from the University of Toronto who contributed to the study, amino acids serve as the building blocks for proteins.

Moore’s findings have been published in the Journal of Applied Physiology.

He suggests that by breaking up extended periods of sitting, we allow ourselves to think over time and preserve muscle mass by consuming the right foods.

Moore and his colleagues found that incorporating small amounts of exercise, or “snacks,” into our daily routines after meals can be beneficial.

Jennifer Childress, a health coach and personal trainer based in Mesa, provides expert insight. She recommends turning off computer cameras during activity breaks, similar to when we eat. She also suggests incorporating activity breaks during meetings.

Childress emphasizes, “It’s not a big deal.”

Contrary to popular belief that heavy weights and intense workouts are necessary for toning the body, the study indicates otherwise.

Childress suggests setting a timer as a reminder to move. It’s not limited to just squats and walks; one can also perform push-ups, planks, and other strengthening exercises.

Stand up, walk around, or engage in physical activities.

In Moore’s study, 12 participants consumed two meals with a balanced distribution of carbohydrates, fats, and proteins over a 7.5-hour period. After each meal and every 30 minutes thereafter, the participants either walked for 2 minutes at a normal pace or completed 15 bodyweight exercises involving squatting and standing up. Otherwise, they remained seated. Blood plasma tests revealed that individuals who incorporated “activity snacks” demonstrated greater protein activity in their muscles compared to those who remained sedentary.

This is good news for individuals who spend most of their time sitting down. which equips people with tools to incorporate healthy habits, including regular exercise and a balanced diet, into their daily lives.

The American Diabetes Association recommends individuals with prediabetes or diabetes to stand for at least 30 minutes each hour to raise glucose levels.that the study supports the importance of standing and movement for those who are able to do so believes that knowledge of information presented in the study can motivate individuals as they witness direct effects on their bodies.

She suggests partnering up with a friend to try activity snacks or engaging in such activities with coworkers in the morning.

Personally finds this research highly motivating, stating, “I plan to do bodyweight squats tomorrow.”

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one of the best gyms in Tampa Fl, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!