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Movement Snacks: A Simple, Time-Efficient Way to Add Movement to Your Day

This blog post was written by Katy’s intern, Rachel Carson, from Teachers College, Columbia University.


In this blog, we’re going to talk about a new way to think about movement. It’s important to note that if you don’t feel ready to include more movement in your day right now, that’s okay. Listen to your body, respect your boundaries, and wait until it feels comfortable for you to do so.


illustration of exercise equipment next to person wearing running shoes
illustration of exercise equipment next to person wearing running shoes


What Are Movement Snacks?

If you’re in a place where you’d like to start adding more movement to your day but aren’t sure where to begin, it can feel overwhelming. Between expensive gym memberships, workout classes, and carving out a large block of time to exercise, movement may seem unrealistic or unattainable.

But what if there were a time-efficient alternative that didn’t require a trip to the gym—and that you could do from your office or home? Let me introduce you to movement snacks.

Movement snacks are short bouts of movement that typically last anywhere from 1–5 minutes. They’re designed to break up prolonged periods of sitting and can include cardio bursts, strength exercises, or gentle stretches. These small moments of movement can help get your body moving throughout the day without requiring a full workout.

Over time, incorporating movement snacks into your routine may help:

  • Improve blood sugar levels

  • Lower blood pressure

  • Promote heart health

  • Increase fitness levels

  • Boost mood and energy

Movement Snack Ideas to Try Throughout Your Day

1. Take Walks Around Your Space

One of the easiest ways to add movement is by simply walking more throughout your day.

You can:

  • Take a lap around your space to use the bathroom, refill your water bottle, or talk with a colleague or friend.

  • Extend your lunch-break walk if time and energy allow, which may further support blood sugar control and energy levels.

  • March in place to wake up your legs and loosen tight hip flexors after long periods of sitting.

  • Walk up stairs, if available and comfortable for your body, for an added challenge.

2. Do Bodyweight Strength Exercises

Strength exercises can be quick, effective, and require no equipment.

Squats (10–20 reps)

Squats help strengthen your glutes and legs.

  • Place your feet slightly wider than hip-width apart with toes pointed slightly outward.

  • Sit your hips back and down while leaning slightly forward and keeping your weight in your heels.

  • For an extra challenge, add a calf raise at the top of each squat.

  • If you need more support, try sit-to-stand movements from your chair.

Incline Push-Ups (10–20 reps)

These are a great upper-body movement snack using your desk or countertop.

  • Place your hands wider than shoulder-width apart on the edge of your desk.

  • Keep your elbows slightly lower than your shoulders as you lower and press yourself back up.

  • For a tricep-focused variation, keep your elbows close to your ribcage.

3. Add Gentle Movement with Tai Chi, Yoga, or Stretching

Low-impact movement options can help improve stability, mobility, and long-term body support.

Here are a few quick video options:

4. Try Resistance Band Exercises

Resistance bands are lightweight, portable, and a convenient way to build strength anywhere.

Here’s a quick 5-minute desk routine to try:

5. Do Cardio Dance Videos

This is my personal favorite movement snack when working from home—and if your office culture allows, it can even turn into a mini dance party!

Some fun options include:

Finding What Works for You

It’s important to remember that there’s no single “right” way to include movement snacks in your day. What matters most is finding something that feels both enjoyable and doable for you and your body.

If taking a movement break every 30–60 minutes feels overwhelming, that’s completely valid. The goal is not perfection—it’s simply to add movement when you can and when it feels supportive for you.

A simple way to start is by including:

  • One movement snack in the morning

  • One after lunch

  • One in the afternoon

As these become part of your routine, you can gradually increase the frequency if it feels right for you.


Sources

  • Alexe, D. I., et al. (2025). Exercise snacks as a strategy to interrupt sedentary behavior: A systematic review of health outcomes and feasibility. Healthcare, 13(24), 3216. https://doi.org/10.3390/healthcare13243216

  • Gao, Y., et al. (2024). Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scandinavian Journal of Medicine & Science in Sports, 34(4), e14628. https://doi.org/10.1111/sms.14628

  • Wongpipit, W., et al. (2025). Light walking patterns and postprandial cardiometabolic responses in young obese adults: A randomized crossover study. The Journal of Clinical Endocrinology & Metabolism, 110(8), 2252–2262. https://doi.org/10.1210/clinem/dgae789



 
 
 

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