Movement Snacks

March 2, 2023

In today’s world, it is easy to get caught up in our work or personal lives and forget about the importance of movement. However, taking very small and quick breaks to get up and move your body can have numerous benefits for your physical and mental health.

One of the biggest benefits of moving your body throughout the day is that it can help reduce the risk of developing chronic diseases. Studies have shown that sitting for long periods of time can increase the risk of developing type 2 diabetes, heart disease, and obesity. Taking breaks to move your body, even for just a minute or two, can help lower this risk.

Movement also helps increase blood flow and oxygen to your brain, which can improve your focus, productivity, and creativity. This is especially important for individuals who work in sedentary jobs and spend a lot of time sitting at a desk. Taking regular movement breaks can help improve brain function and reduce feelings of fatigue and brain fog.

Moving your body throughout the day in small spurts can also improve your mood and mental health. Exercise and movement have been shown to release endorphins, which are chemicals that can improve feelings of happiness and reduce stress and anxiety. Regular movement breaks can also help break up the monotony of your day and provide a mental break, which can help reduce feelings of burnout and overwhelm.

There are many ways to incorporate movement into your day, even if you have a busy schedule. Walking, stretching your upper back by squeezing your shoulder blades together with your arms overhead, doing squats are all activities you can do 1 or 2 minutes per hour. Consider parking farther away from work’s entrance or take the stairs instead of the elevator. You can even sneak a quick workout during your lunch break (bonus if it is outside!).

Set an alarm on your phone to go off 1x/hour, anytime your phone rings, let that be a cue for you to straighten up and stretch. On a call? Use hands-free headset or EarPods and mute and perform 10 squats while listening. The key is to find what works for you and make movement a regular part of your routine.

We have an entire library of videos that can give you ideas on what to do and how to snack on movement throughout your day. Go to to search and find your favorites!