A few short bursts of movement during the day, from a few seconds to five minutes, help people who sit a lot and have no time to train. Dejan talked about it to Diva.
Movement snacking, or exercise snacking, means fitting a short activity into your day several times: getting up, a brisk walk, a few squats or a stretch in your office chair. It is not classic training with a warm-up, but movement anyone can do along the way.
“Short bursts like this, several times a day, can have real, long-term benefits, especially for people who sit a lot. They help circulation, reduce stiffness and ease tension in the neck and lower back,” says Dejan Spasić. It is a good start for anyone with no time to train during the working week.
How to start
- do a set of squats while your morning coffee brews
- take the stairs instead of the lift
- if you use public transport, get off one stop early
- get up and stretch every hour
When you sit for long periods and repeat the same positions, your joints are lubricated less, and the body adopts compensating postures because some muscle groups are overworked and others too weak. The muscles at the front of the body often shorten, which puts strain on bones and joints in the long run.
Gradually, not all at once
Many people sit all week and then start a hard workout or a long hike at the weekend. A sudden jump in load is not a good idea. Dejan advises preparing the body for a more active spring and summer gradually: about twenty minutes of light aerobic activity every day, such as cycling, walking uphill or rowing.
Before that, spend five to six minutes loosening your joints from the neck down: shoulders, torso, arms, hips, knees and ankles. Then come stretching and strength exercises, such as isometric exercises for the core.
Based on Dejan’s comments for Diva (Večernji list, beauty&health360, 21 April 2026), full article in Croatian: Svi pričaju o exercise snackingu.