By Dr. Lisa Jerry
Senior Physical Therapist
Rose Physical Therapy
As professional physical therapists, we know that while dedicated exercise sessions are crucial, there is also value in the often-overlooked power of small, frequent bursts of activity – what we like to call “movement snacks.”
In our increasingly sedentary world, where many of us spend hours glued to desks or screens, our bodies can suffer. Prolonged sitting can lead to stiffness, muscle imbalances, poor circulation, and even contribute to chronic pain. But the good news is, you don’t need to carve out large chunks of time for rigorous workouts to combat these effects. The simple act of incorporating short bursts of movement throughout your day can make a significant difference.
Think of movement snacks as mini-resets for your body. Just like a nutritious snack can tide you over between meals, a minute or two of movement every hour or so can revitalize your muscles, improve blood flow, and boost your energy levels.
What exactly constitutes a “movement snack”? The beauty lies in its simplicity. It doesn’t require special equipment or a change of clothes. Here are a few easy ideas you can incorporate into your daily routine:
- Stand up and stretch: Reach for the ceiling, touch your toes, and gently rotate your torso.
- Take a short walk: Pace around your office, walk to the water cooler, or step outside for a breath of fresh air.
- Do some simple exercises: Perform a few squats, calf raises, or arm circles.
- Climb a flight of stairs: Skip the elevator whenever possible.
- Dance to your favorite song: Put on a quick tune and let loose for a minute!
The key is consistency. Setting a timer on your phone to remind you to move every hour can be a helpful strategy. Even these small interventions can interrupt prolonged sitting, get your muscles working, and improve your overall posture. These small, consistent efforts can complement your regular exercise routine and contribute to long-term comfort and mobility.
So, this week, sprinkle in some movement magic into your day. Your body will thank you for these little bursts of activity.