Movement snacks

Movement Snacks to Reduce Inactivity

1. Take the Stairs
Yes, it’s a classic, but it works! Even one trip up a set of stairs can lift your heart rate without leaving you sweaty. It’s a simple way to add a burst of activity to your day.

2. Take a Stretch Break
A quick stretch can help release tension and boost your mood. Set aside five minutes to gently stretch through your shoulders, back, or legs - whatever feels good.

3. Deskercise Moments
If you’ve got a full day at the desk and find it hard to step away, schedule a three minute movement break. Stand up, roll your shoulders, stretch your arms, or take a short walk around the room to get your blood flowing.

4. Brew Break Moves….my favourite!
While the kettle boils, (or coffee machine heats up,) fit in a little movement. Try calf raises, gentle side bends, shoulder rolls, or a combination of all three. It’s a great way to stack habits, movement + your favourite cuppa.

5. Daily Household Chores
Surprise! Everyday tasks count as activity. Vacuuming, sweeping, grocery shopping, and taking the bins out all add to your movement total. Even lighter chores, like washing dishes or folding shirts ;), can contribute if you exaggerate the movements, add a little dance, or do them on your toes.

6. Stepping Stones
Channel your inner child with this fun coordination challenge. Look at the ground and choose a pattern, maybe every second tile, a certain colour, or a line in the pavement. Then try stepping only on that pattern. It’s a great way to build balance, focus, and agility.

7. Cozy Loungeroom Stretch
Before you settle in for your favourite show, grab your exercise mat and enjoy some slow stretching. Static stretches, holding a position comfortably for 10 to 30 seconds, are perfect for winding down in the evening.

There are countless simple ways to add movement into your day. Start with one or two of these “movement snacks” and see what feels best for you. Little bits of movement really do add up!