Just as we engage in regular snacking to sustain our energy and blood sugar, you can do the same with movement to improve your health as you age. Exercise snacking refers to fitting physical activity into your day by breaking it down into small, bite-sized pieces.
The Centenary Institute has developed a Healthy Ageing: Exercise Snacking Program, based on scientific evidence, so you can maximise the benefits of exercise as you age.
Unlock the benefits of the Exercise Snacking Program
We have collected a number of exercises to assist you meet these guidelines. The program caters for a range of abilities and intensity in each exercise. Now you can build out your day with a variety of opportunities to exercise.
There is also a guide to help you track the amount of exercise you are achieving each week, using the Metabolic Equivalent of a Task (MET) system.
Based on scientific evidence, we also give options for increasing the intensity of your exercises – a key way to maintaining fitness and wellbeing.
Get the Exercise Snack Program
In the program you’ll have access to different exercises to help build exercise into your day and within the comfort of your own home.
The program includes:
- Exercises designed as snacks
- Tracking system to monitor your progress
- Tips to exercise smarter
- 3 levels of intensity for each exercise
Did you know?
Exercise snacking (under 10 minutes of exercise) that increases your heart and breathing rates has comparable benefits to longer exercise sessions.
How do I set my exercise goals?
The Australian government recommends that older people (over 60) should aim to complete 30 minutes of moderate intensity physical exercise per day. This is a great guide for working out your exercise goals. Break down the 30 minutes into short ‘exercise snacks’ across your day.
To assist with the goal of ‘moderate intensity’ exercise we have used a unit of measure called the MET (Metabolic Equivalent of a Task).
The MET value of an activity indicates the intensity (or energy expended) of the activity over time compared to energy expended when you are at rest. For example sitting has a MET value of 1 and running has a MET value of 12.
Now, you can use the MET value assigned to each exercise to help you choose a combination of exercises that add up to 90 METs per day.
How we use scientific research
We research the molecular and cellular processes that drive disease. Using this knowledge, we look to develop new diagnostics, treatments and cures that will positively impact on the rate of ageing and severity of diseases.
The Centenary Institute is a world-leading independent medical research institute with a focus on cancer, cardiovascular disease, inflammation and ageing.