Struggling to find time for a full workout? You are not alone! A movement snack might be the perfect solution. These quick, bite-sized bursts of activity can help you stay active throughout the day, even when your schedule is packed. This guide will explain what movement snacks are, why they are beneficial, and provide some simple sample workouts you can do at home, at the office, or anywhere you have a few minutes to spare.
What is a Movement Snack?
A movement snack is a short, intentional burst of physical activity lasting anywhere from 1 to 5 minutes. The idea is to sprinkle these mini workouts throughout your day, like how you might eat a snack between meals. Movement snacks are great for breaking up extended periods of sitting, keeping your energy levels up, and adding extra activity without committing to a full workout session.
Incorporating movement snacks into your daily routine can help improve your overall fitness, boost your mood, and reduce the risk of health issues associated with prolonged sitting, like poor posture or lower back pain.
Why Movement Snacks are Important for Your Health:
In today’s sedentary world, we often sit for hours at a time—at desks, in cars, or on the couch. Studies have shown that prolonged sitting is linked to increased risks of cardiovascular disease, diabetes, and even early death. Movement snacks are an easy, effective way to combat these risks. By adding just a few minutes of movement every hour, you can:
Improve circulation and prevent stiffness
Boost energy and focus, making you more productive
Burn extra calories throughout the day
Reduce muscle tension from sitting too long
Movement snacks are not meant to replace your full workout, but they do help you stay active when time is tight.
for objects or navigating uneven surfaces.
How to Incorporate Movement Snacks Into Your Day:
Incorporating movement snacks into your routine is easier than you think. Here are a few simple tips:
Set a reminder: Use your phone or a timer to remind you to move every hour.
Combine movement with daily tasks: Do squats while waiting for the microwave or calf raises while brushing your teeth.
Use household items: Do tricep dips on a chair or push-ups against a countertop.
Walk when you can: Take the stairs instead of the elevator or walk around while on the phone.
By incorporating these small activities, you can transform otherwise sedentary moments into opportunities for movement.
Sample Movement Snack Workouts You Can Do Anywhere:
Here are a few simple movement snack routines you can easily add to your day. Each one takes only a few minutes but offers big benefits over time.
1. Desk-Friendly Stretch and Mobility Routine (2-3 minutes)
Neck rolls: 5 in each direction
Shoulder shrugs: 10 reps
Seated spinal twist: Hold for 10 seconds each side
Wrist and forearm stretches: 15 seconds per side
2. Quick Cardio Boost (5 minutes)
Jumping jacks: 30 seconds
Bodyweight squats: 15 reps
Plank hold: 30 seconds
Standing toe touches: 10 each side
Repeat 2 rounds
3. Lower Body Strength (5 minutes)
Walking lunges: 10 each leg
Bodyweight glute bridges: 15 reps
Wall sit: 30 seconds
Calf raises: 15 reps
Repeat 2 rounds
4. Full-Body Core Blaster (5 minutes)
Mountain climbers: 30 seconds
Bird dogs: 10 reps per side
Plank shoulder taps: 10 each side
Glute bridges: 15 reps
Repeat 2 rounds
5. Active Recovery (3-4 minutes)
Cat-cow stretch: 10 reps
Child’s pose: Hold for 30 seconds
Figure 4 stretch: 20 seconds per leg
Standing quad stretch: 20 seconds each side
Benefits of Movement Snacks for Health and Wellness:
Movement snacks provide a variety of benefits beyond just getting you moving. Here is why they are worth adding to your day:
Boosts productivity: Short bursts of exercise can improve mental clarity and focus.
Reduces stiffness: Frequent movement helps alleviate the tightness and discomfort caused by sitting too long.
Increases daily activity: Small movements add up, helping you stay active and healthy.
Improves mood: Physical activity—even in short bursts—releases endorphins, improving mood and reducing stress.
How to Stay Consistent with Movement Snacks:
The key to receiving help from movement snacks is consistency. Here are some tips to help you stay on track:
Set goals: Aim to fit in at least 3-5 movement snacks each day.
Make it fun: Choose exercises you enjoy keeping things interesting.
Be flexible: Movement snacks do not have to be rigid—get creative and adapt them to your environment.
Final Thoughts:
Movement snacks are a fantastic way to stay active, improve your health, and break up periods of sitting. By incorporating these quick, easy exercises into your daily routine, you will feel more energized, productive, and healthier overall. Try adding a few of the sample workouts into your day, and enjoy the benefits of moving more, one snack at a time!
Thanks for reading!
John Braswell PT, DPT
John’s philosophy centers around the idea that every individual possesses untapped potential. He firmly believes that health should know no boundaries – everyone deserves the opportunity to receive the undivided attention of a healthcare provider who supports that person’s needs and goals. Growing up, thanks to the unwavering influence of his family, John was instilled with the value of giving his full effort in everything he pursued. John’s belief in the power of determination and hard work has shaped not only his work ethic but also his perspective on helping others. It's a value he carries with him into his interactions with patients, where he strives to encourage them to tap into their own reservoirs of potential.
John embarked on his journey in the world of health and wellness at the University of Georgia, where he earned his undergraduate degree in exercise and sports science. When he arrived at UGA, he knew that health and wellness was important to him, but he was not sure which path was right for him. After attending a seminar given by a Physical Therapist and seeing all the benefits a PT could provide, he knew this profession was for him. Furthering his education and passion, John earned his Doctor of Physical Therapy from High Point University, equipping him with the knowledge and skills to make a meaningful impact on people's lives.
Beyond the clinic and the gym, John is an avid Atlanta Braves fan, cheering them on with unwavering enthusiasm for every game. Additionally, he is a devoted follower of University of Georgia football, which makes college football season one of his favorite times of the year.
Exploring the world alongside his beloved wife is a treasured aspect of John’s life. John and his wife make it a priority to embark on a new adventure each year, discovering new cultures, cuisines, and landscapes. Closer to home, they cherish moments spent walking their furry pups, Rusty and Stella, or reuniting with family located both here in Atlanta and farther south on the Gulf for a nice and relaxing weekend.
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