08/25/2025
Think you need an hour-long workout to benefit your health, but don’t always have the time? Think again. Movement “snacks,” which are short bursts of activity done throughout the day, can be just as powerful for improving longevity and reducing pain.
This is especially helpful for older adults and people with hypermobility, chronic pain or fatigue issues, when long workouts may not always be realistic. That’s where movement snacks come in. It is about adding in movement throughout the day, especially on those days where moving your body for 30minutes or more is just not feasible.
Examples:
- 1-Minute posture resets every hour
- 10 sit-to-stands during TV commercials or your lunch break
- A walk around the block after lunch
- Calf raises while brushing your teeth
These small actions improve circulation, joint lubrication, blood sugar regulation, and mood. Over time, they accumulate to build strength, reduce stiffness, keep you moving without increasing pain, and improve energy levels.
The best movement is the one you’ll repeat. That’s why small, low-friction activities are so effective; they’re easier to integrate into your day, so you’re more likely to do them consistently. This is especially helpful for those with persistent pain or chronic fatigue.
It is key to build these into habits, so you stick with them for the long term. I recommend starting by adding one movement snack on top of a daily habit you already have. This is called habit stacking, building a new habit on top of an old habit. Start with one movement snack, and once you are consistent with that, consider adding another.
A physical therapist can help you find safe and personalized exercises that support your goals. Movement doesn’t have to be intense to be impactful.
Remember: consistency compounds. A few minutes here and there might not feel like much in the moment, but over weeks and months, it can be extremely beneficial. Movement is medicine, even in snack-sized doses.
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