By Cassie Story, RD, Nutrition Subject Matter Expert
When you hear the phrase “physical activity,” what comes to mind? For many people, it’s an hour-long workout, a trip to the gym or a structured exercise class. While those activities can be beneficial, they’re not the only way to move your body.
In fact, small bursts of movement throughout the day can add up. These “movement snacks” are brief periods of physical activity that fit naturally into everyday life. They can help break up long periods of sitting and make movement feel more manageable, especially on busy days.
The best part? Most of them take just a few minutes.
What Is a Movement Snack?
Think of a movement snack the way you’d think about a food snack. Instead of one large meal, you might eat smaller snacks throughout the day. Movement can work the same way.
A movement snack is a short burst of activity, typically lasting anywhere from two to ten minutes. It doesn’t require special equipment, athletic clothing or a big time commitment. While dedicated exercise has its place, movement snacks remind us that every bit of movement counts.
Look for Opportunities You Already Have
One of the easiest ways to move more is to build activity into things you’re already doing.
Stand During Phone Calls
If you spend time on the phone, try standing instead of sitting. You can also walk around the room, pace the hallway or stretch while you talk. Those few extra minutes of movement can add up over the course of a week.
Stretch While Dinner Cooks
Waiting for water to boil? Food in the oven? Use that time for a few gentle stretches. Roll your shoulders, stretch your calves, reach overhead or walk around the kitchen while you wait. It’s a simple way to add movement without setting aside extra time.
Park a Little Farther Away
You don’t need to park at the edge of the parking lot, but choosing a spot a little farther from the entrance can be an easy way to fit in a few extra steps during errands. Small decisions like these can increase movement without feeling like formal exercise.
Take a Short Walk After Meals
A quick stroll after breakfast, lunch or dinner can be a pleasant way to move your body and enjoy a change of scenery. Even five or ten minutes can help you break up long periods of sitting.
Move During TV Commercials
Commercial break? Episode ending? Streaming service asking if you’re still watching?
Use those moments as a cue to get up and move.
Try:
- Sit-to-stands from a chair
- Marching in place
- Wall push-ups
- Gentle stretching
- A quick walk around the house
The Power of Small Steps
It’s easy to think that physical activity only counts if it’s intense or lasts a long time. Fortunately, that’s not true.
Movement is not all-or-nothing. You do not need an hour-long workout to benefit from being active. Small actions throughout the day can help break up sitting time and create more opportunities to move.
Making it Work for You
If the idea of exercise feels overwhelming, movement snacks may be a great place to start. Standing during phone calls, stretching while dinner cooks, taking a short walk after meals, gardening or playing with your kids or grandkids are all ways to fit more movement into everyday life.
