Snack your way to better movement
When was the last time you moved your body today?
Does your day feel like a blur of meetings, emails, and tasks?
Do you find yourself waiting for that magical one-hour block at the gym to get your "real" workout in?
What if I told you that you could unlock the power of movement throughout your day, without needing to carve out extra time or feel guilty for not hitting the gym? What if your movement could be as easy as snacking—small, digestible, and packed with benefits?
Movement snacks are small actions for a big impact.
Movement Meals vs. Movement Snacks
Let's think about movement like food. When we talk about exercise, we often imagine a full-on meal: a solid hour at the gym, a tough workout that checks all the boxes. But what happens when we don’t have the time or energy for that big workout meal? Do we skip it altogether? Most of us fall into the trap of thinking, "If I don’t have an hour to exercise, it doesn’t count."
But here's the thing—just like we don’t skip meals because we don’t have time for a five-course dinner, we don’t have to skip movement because we don’t have time for a full workout. That’s where movement snacks come in. Little bursts of activity throughout the day can add up to major health benefits. These snacks don’t require extra time, and they’re perfect for a busy lifestyle.
Your Environment: The Ultimate Cue for Movement
We are creatures of habit, and our environment has a huge influence on our behaviors. If we want to move more, we need to set up our space in a way that encourages it. Making small tweaks to your environment can give you more opportunities to snack on movement, even in the busiest of days.
Try this…
Start, by adding a lacrosse ball next to your toothbrush. Every time you brush your teeth, it serves as a gentle reminder to roll out your feet. Simply stand on the ball and roll under your arches while you go through your brushing routine. Not only does this help release tension and improve foot mobility, but it also doesn’t cost. you any extra time - it’s a perfect habit stack with something you’re already doing twice a day (or so your dentist hopes). Your feet will thank you, and you’ll feel the benefits all day long!
Then switch up your routine. If you have a weekly meeting, try switching it to a walk-and-talk, whether remote or in person. You can catch up with a colleague while getting your steps in! Not only does this break up your sitting time, but it helps spark creativity and gives you a fresh perspective during discussions.
Next, add a little movement to your workspace. Keep resistance bands by your desk to remind you to move. Set a timer on your computer to remind you to stand up a couple of times a day and utilize your bands. Try doing a few banded squats or band pull aparts while you're listening to a call or meeting—no hands needed! You’ll get a quick burst of activity, and your body will thank you for the change of pace.
Finally, let's get creative with the remote control! Place a massage gun near your remote, and here’s the catch: to grab the remote, you literally have to move the massage gun out of the way. Why not utilize that moment to give your muscles a little release and make the most of the time you’re already spending watching TV? It's a win-win!
Okay… let’s be realistic and set ourselves up for success. Don’t try these all at once, but pick the one that seems like the lightest lift - meaning the easiest for you to implement. Give it a go for a week and see how you feel.
Simply Changing Shapes
Another simple yet effective way to incorporate movement into your day is by changing your shape—into a new position or "snack"—and holding it for a while. Instead of staying stagnant in one position, you can switch things up and allow your body to work in different ways, even while you’re still being productive.
Here are a few ideas for how to work in a new shape throughout your day:
Stand on One Leg: While you’re waiting for your coffee to brew or taking a call, stand on one leg for a minute or two. This simple balance exercise helps activate your core and leg muscles. You can even alternate legs every 30 seconds to make it more challenging.
Seated Figure Four Stretch: While sitting at your desk, cross one ankle over your opposite knee to create a figure four. This stretch opens up your hips and glutes, areas that tend to get tight from sitting. Hold the position for a minute or so and then switch sides.
Prop Your Laptop for Mobility: If you’re sitting at a desk, try propping up your laptop or tablet so you can do some seated upper back stretches or neck rolls while you work. This is a subtle way to get some mobility in without interrupting your tasks.
Changing shapes throughout the day doesn’t have to be extreme or time-consuming—it’s about finding ways to incorporate movement that flow seamlessly with your daily routine.
The Power of Intentional Movement
First of all, start by simply moving throughout the day! (Kudos to you if you already do!) Just the act of standing up, walking around, or using movement snacks is already a huge win for your body and mind. These small actions can make a world of difference in how you feel throughout the day, and the more you do it, the better it gets. But what if we took this a step further?
Again, it’s not about being extreme or making huge, sweeping changes to your life. Instead, it's about being kind to your body and giving it the intention it deserves. Small, thoughtful movements throughout your day can go a long way.
By being a little more intentional with your movement, you can target areas of the body that need it most. For example, the concept of upper and lower crossed syndrome can help guide where we focus our attention. Upper crossed syndrome refers to the tightness in the chest and upper traps, with weakness in the upper back muscles. Lower crossed syndrome is characterized by tight hip flexors and lower back muscles, with weakness in the glutes and core.
These imbalances are a natural result of the way we sit, work, and move in today’s world. The beauty of intentional movement is that it allows us to address these areas of tightness and weakness, restoring balance without needing to overhaul our entire routine. A few well-placed movements can help with these imbalances and allow you to move more freely.
It’s not about perfection—it’s about finding ways to incorporate these little efforts throughout your day.
Examples:
Soft Tissue (think self-massage) for Pecs and Quads:
Mobility (such as stretching) for Pecs and Quads:
Stability (activating your muscles) for the Mid Back and Glutes:
These small movements add up over time, helping to counteract the effects of sitting and improve your overall well-being.
Small Changes, Big Impact
It’s time to start thinking of movement as something that can happen throughout the day—not just during that one hour you set aside for the gym. By making small, intentional changes to your environment, you can create a space that encourages movement at every turn. These movement snacks don’t take much time or effort, but over time, they add up to big improvements in your body and mind.
So, what are you waiting for? Start stacking your habits, get creative with your environment, and see how these little changes can make a big difference in your overall health and wellbeing. The power of movement is in your hands—take the first step today!
Want more movement snack ideas or help finding the most efficient way to add intentional movement into your day? Feel free to message me sky.stillings@gmail.com!
