Small Bursts with a Big Impact
How often do you get to the end of the day with a stiff neck, tired eyes and no motivation to do anything?
Well unfortunately in our modern world, many of us sit for most of the day without really thinking about moving. And taking that trip to the gym 2 or 3 times a week won’t really make a difference when it comes to our overall wellbeing in mind and body.
That’s why movement snacks (also known as exercise snacks) can provide the perfect antidote – little bursts of short movements that wake up your mind and body and change your energy so that when you return to work, you feel more awake, alive and present. Movement snacks are a brilliant way to check-in with yourself too – to notice how you are feeling in that exact moment – setting up consistent communication between you and your nervous system.
What are movement snacks?
Movement snacks are exactly as they sound: small, intentional moments of movement sprinkled throughout your day.
The crucial thing is that rather than waiting for your evening workout, you give your body regular opportunities to stretch, breathe and reset.
They can last anywhere from 1 – 10 minutes.
Why are they good for me?
The thing about movement is: it isn’t only for burning calories or achieving that “beach bod”. In fact, I use movement to help support my clients’ nervous systems over anything else.
So how does movement help the nervous system? Well, every time we move, we’re giving the brain fresh sensory information.
Movement snacks can:
- move us from a place of tension and stress to one of calm
- improve circulation and metabolism
- change stagnant energy
- encourage deeper breathing
Movement snacks also tap into a concept called NEAT (Non Exercise Activity Thermogenesis) which includes all the energy we burn that isn’t sleeping, eating or doing traditional exercise.
5 Easy Movement Snacks Ideas:
1. Shoulder rolls & neck tilts
One minute can release tension built up from screens.
2. Standing spinal twists
Gentle rotations help mobilise the spine after sitting.
3. Heel raises for 60 seconds
Wake up the legs, increase circulation and burn glucose effectively by engaging the soleus (calf) muscle.
4. Three deep breaths with arms overhead
Pair movement with breath to create a mini reset.
5. A five-minute walk
Whether it’s around the office or into the garden, changing your environment can refresh both body and mind.
My favourite movement snack
One of my favourite things to do when I notice I’ve lost my focus is to simply find a space a lie down on the floor. I take 3-5 deep breaths and allow my back to gently release itself into the earth as I notice the support below me.
It takes less than a minute but is an effective and easy reset and helps my spine to neutralise too!
A simple challenge for you
Rather than trying to do everything all at once, try adding three movement snacks to your day.
Try this:
- one mid-morning (when you stop to get a coffee/tea/fave drink of choice)
- one in the mid-afternoon
- one before finishing work for the evening
Notice how your body and mind feel.
Closing thoughts
Our bodies aren’t designed to stay still for hours at a time.
Sometimes the smallest movements, if we are really noticing the sensations in our bodies, can create the biggest shift.
So rather than asking yourself, “How can I fit in a workout today?”
Perhaps ask:
“How can I move a little more consistently today?”
As always, let me know how you get on!
With love,
Rosa @_bodyfrequency
All photos by Rosa Sawer
About the Author: Rosa Sawer
