The Power of Movement Snacks

Getting stiff from desk work or travel?

It’s not just you! Many people wonder why their neck or back hurts after not doing anything strenuous all day. The answer largely lies in not getting enough movement in.

This month’s educational theme is ‘Movement is Medicine.’ So we’re compiling all of our favorite tips and perspectives on exercise and movement as therapy.

This week we’re focusing on movement snacks, or small bouts of movement that we wouldn’t necessarily call “exercise.” Learn about the power of movement snacks and why you should incorporate them into your daily routine below.

#1. First, why do we get stiff from doing nothing??

Whether it’s sitting in a car for a few hours, sitting at a desk, or laying in bed all day, our joints can start to feel stiff and our muscles get achy. This is because movement not only lubricates our joints, but also increases bloodflow to our muscles and our nerves. So when we aren’t moving, our joints aren’t able to flush out cellular waste that builds up, and our muscles are adapting to the positions that they have been in all day, making for a stiff, creaky, and maybe even painful exit from the chair or vehicle.

#2. How a movement snack can help

Unfortunately, even 45 minutes of exercise every day cannot counteract the metabolic effects of sitting all day, according to research. Enter the movement snack, a small bout of movement that doesn’t have to feel like exercise, but still gives you a bump in metabolism and can work wonders for your aches and pains.

A movement snack can be a 5 minute walk, a 4 minute sequence of yoga poses, a quick multi-joint stretch or anything that brings some extra bloodflow to your muscles and exposes your joints and muscles new positions. Not only will your body feel better, but you’ll return to the desk more focused, clear, and with more energy to tackle the rest of your day.

#3. Ways to get in a Movement Snack

Need some more ideas? Here’s a mini-list of mobility exercises you can try cycling through on a 4-minute timer:

12 Banded Pulls
10 Mini Squats
8 Toe Touches/Sky Reaches
10 Lunges
12 Wall Pushups

For more guidance, watch and follow along with this routine by Dr. Theresa Larson, titled “A Mid-Day Movement Snack to Loosen Up”

Don’t hesitate to get in touch with any questions or feedback. We’re here to help!

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