11/05/2025
You don’t always need a full workout to reset your body. Sometimes, just a few minutes of intentional movement, a “movement snack”, is enough to lift your energy, clear brain fog, and bring your nervous system back online.
When you sit for long periods, your body shifts into a low-energy, high-stress state. Circulation slows. Breathing becomes shallow. Focus fades.
Try these quick movement snacks through your day ...
While Working or Studying
Desk stretch break (2 min): Shoulder rolls, neck circles, wrist circles, spine twists.
Sit-to-stands (10 reps): Stand up and sit back down slowly without using your hands.
Calf raises (20 reps): Great while reading or waiting on a download.
Wall push-ups (10–15 reps): Or regular ones if you have space.
March in place (1–2 min): Lift knees high to get the heart rate up.
🏡 Around the House
Walking phone calls: Take every call on the move.
Stair bursts: Go up and down the stairs for 1–2 minutes.
Laundry squats: Squat to pick things up instead of bending.
Dishes dance party: Add music and sway, twist, or step side to side while cleaning.
🚶♀️ Between Tasks or Meetings
Micro walk: 5-minute walk around the block or even just the room.
Standing balance challenge: Stand on one leg while brushing teeth or waiting for coffee.
Torso rotations & side bends: Reset posture and release stiffness.
Doorway chest opener: Stretch chest and shoulders by leaning gently into a doorframe.
