Movement snacks are short bursts of movement throughout the day much like you’d have a snack between meals. They are not meal substitutes. It would still benefit you to get a workout in, but whether you workout or not, adding small bursts of movement throughout the day is vital to health.
If you absolutely don’t have time for a full workout, adding in movement snacks is better than nothing. More and more research indicates that any movement you can make time for is worthwhile. A recent study out of Japan found doing one bicep curl a day increased muscle strength by 6-12 percent. Our body really responds to any movement we give it.
The goal of a movement snack is to figure out how movement can fit into your day. I’ve provided some suggestions below, but really you want to think about what will actually work in your day. Consider what is a new habit you can form. In the video below Taylor Kinzler from NBC CT LIVE mentions how she could fit in a movement snack while her videos are uploading at work. That’s the idea…think like that. But if you need some tips… try some of these:
Wake Up & Pandiculate
Your body naturally wants to stretch when you first wake up. Let it. Reach your arms in opposite directions. Engage as you reach
Shower with Dynamic Lunges
Probably best not to lunge in a slippery shower, but before you get in while the water is heating up, get moving.
Microwave & Round House Kick
Remember these moves are about fitting movement into your life. So, if your kitchen allows for a roundhouse kick, do that. If not do alternating front kicks
Pump Gas & Heel Lift
You’ll often catch me doing a heel lift at a gas station. If you’re feeling brave, add raising your arms over your head. It will make the move more full body.
Meeting While Walking
In some meetings, you need to sit and be focused, take notes, or see a screen. Others that might require more brainstorming are conducive to being on a walk. As co-workers, if you could walk while meeting, it might just help the ideas flow. Can’t walk for a particular meeting? Don’t fret, you can do glute squeezes. That’s what it sounds like. Squeeze those glutes!
Phone Call Marches
Whether for work or personal, when you are on the phone stand up and march in place. Any time you can get up from sitting, it’s a win.
Social Media – Step Tap
This would be a great habit to start. We tend to use social media so much; that we’d fit a lot of extra movement in if we always moved while scrolling. Simply stand up and step tap side to side. A gentle move that won’t interfere with the scroll.
Dishes are for Dancing
Freestyle while you do dishes. Put on some fun music. You can sway or jitterbug over to the dishwasher. Just have fun with it.
Brush Teeth Wide Squat
If you do a wide squat, you’ll still be able to see yourself in the mirror. If, this one feels risky while you have something in your mouth, pick something else.
TV: Tense and Release
TV is a great time for a variety of movements and it’s great to get up and move while watching anything, but if you are doing it to chill out, try tensing all the muscles in your body and then relaxing them. It will move you while also helping you relax.
Bedtime Flossing
This isn’t the tooth flossing you might be thinking of. It’s known as nerve flossing. You can sit or stand but put one heel a little forward of the other (but rested on the floor with a straight leg). As you point your foot nod your head down. As you flex your foot lift your head up. Repeat 10 times on each side. It feels lovely and can be another good way to wind down at the end of the day!
Movement snacks can last 1-5 minutes. Use the time you have. They can be subtle gentle moves like ankle rolls or big, challenging moves. You could do an intense interval each time. That’s up to you. If a move doesn’t feel safe, skip it and try something else. Remember, this is about forming new habits you will actually do.
Check out all the moves in Maggie’s most recent CT Live!
Keep Reading
Workouts aren’t the only way to Keep Moving. Check out this blog on the importance of physical activity!
Needing Motivation to Move? Check out this blog!
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