Sprinkle Movement Throughout your day: Building a Better Balanced Machine
What if you stopped thinking about exercise—and started sprinking in doses of movement or ‘snacks’?
We all know we should exercise.
We hear about 150 minutes of aerobic activity each week. We hear about strength training. We hear about balance, flexibility, mobility, and the importance of moving more and sitting less.
And all of that is good advice. The current Physical Activity Guidelines for Americans recommend aerobic activity, muscle strengthening, and—particularly as we get older—activities that challenge balance and combine different types of movement.
But sometimes the thought of “I need to exercise” is enough to make us want to do absolutely nothing.
So let's think about it differently.
Have a movement snack.
A movement snack is a small dose of movement that you give your body throughout the day.
It doesn't have to be a workout.
It doesn't have to make you sweat.
It doesn't even have to take five minutes.
It might be ten calf raises while you're waiting for your coffee.
A few squats before you sit down.
Standing on one leg while brushing your teeth.
Reaching overhead.
Turning your head and looking over your shoulder.
Getting down onto the floor and getting back up.
Taking the stairs.
Propping your foot on a chair and stretching your hamstring.
Reaching back and pulling your heel towards you bottom to stretch your quadricep.
Carrying something instead of rolling it.
Taking a short walk around the building between tasks.
None of these things feels particularly significant.
But your body doesn't care whether you called it a workout.
Your body responds to the movement.
And those little doses add up.
In fact, research emphasizes that physical activity doesn't have to occur in large blocks. Even small amounts of activity provide benefits, and people can build their activity gradually.
Think of your body as a machine.
I sometimes think about my body as a machine.
Not a machine that I want to make perfect.
A machine that I want to keep useful.
I want my hips to work.
I want my legs to be strong.
I want my feet to respond when I step on something unexpected.
I want to be able to turn my head and see what's behind me.
I want to reach overhead.
I want to carry my groceries.
I want to get down on the floor and get back up.
I want to be able to catch myself if I stumble.
And I want all of those things to still be available to me years from now.
That's what I mean by building a better balanced machine.
The goal isn't just strength.
Strength is important. But strength is only one piece of the machine.
We also need:
Mobility — Can I move my joints through the ranges of motion I need?
Balance — Can I control my body when my base of support changes?
Coordination — Can my brain organize movement efficiently?
Reaction — Can I respond quickly when something unexpected happens?
Endurance — Can I keep moving without becoming exhausted?
Power — Can I produce force quickly when I need to?
Body awareness — Do I know where my body is in space?
Adaptability — Can I move differently when the situation demands it?
That's a pretty impressive list.
And we don't necessarily need to attack it all in a 60-minute workout.
We can feed it throughout the day.
What does your machine need?
For me, I think a lot about my hips, legs, spine, neck, and shoulders.
I want strong hips.
I want strong legs.
I want good ankle and foot function.
I want my spine to be comfortable moving in multiple directions.
I want my shoulders to remain strong and mobile.
I want my neck to rotate well.
And I want my balance and reaction time to remain useful.
Those are the areas I want to continue investing in because I have plans for this body.
And I suspect most of us have our own version of that list.
Maybe your shoulders need attention.
Maybe your hips have gotten stiff.
Maybe you've stopped getting down on the floor.
Maybe you don't trust your balance anymore.
Maybe you can walk forever but can't get up from a chair without using your hands.
Those aren't reasons to beat yourself up.
They're simply clues.
They're telling you where to put your next movement snack.
Here's the fun part.
You don't have to do everything every day.
Instead, start noticing opportunities.
Waiting for the microwave?
10 calf raises.
Getting up from your chair?
Make it a squat.
Brushing your teeth?
Try a little single-leg balance.
Standing at the counter?
Reach overhead a few times.
Walking down the hallway?
Take slightly bigger steps.
Turning to look behind you?
Actually turn your head and upper body instead of moving your entire body.
Picking something up?
Practice a good hip hinge.
Watching television?
Get down on the floor during a commercial and see if you can get back up.
Walking into the grocery store?
Carry the basket instead of pushing the cart when appropriate.
These aren't exercises you have to check off a list.
They're opportunities to remind your body:
“We still do this.”
Preserve your options.
This may be the most important reason I like the idea of movement snacks.
As we age, we don't necessarily notice the loss of physical capacity all at once.
We simply stop doing things.
We stop getting on the floor.
We stop squatting.
We stop reaching overhead.
We stop turning our heads.
We stop carrying heavy things.
We stop walking quickly.
We stop challenging our balance.
And eventually we may discover that we can't do some of those things anymore.
So maybe healthy aging isn't just about maintaining strength.
Maybe it's about maintaining options.
Can you still:
Get down onto the floor?
Get back up?
Walk quickly?
Step sideways?
Turn around?
Reach overhead?
Carry something?
Squat?
Hinge?
Stand on one leg?
Catch yourself when you lose your balance?
The more movement options you maintain, the more freedom you have.
And that is ultimately what I'm after.
Not a perfect body.
Not a six-pack.
Not a personal record.
Freedom.
Feed the machine.
So here's my challenge:
Don't think about exercising more this week.
Think about feeding your body more movement.
Give your hips a snack.
Give your shoulders a snack.
Give your feet a snack.
Give your balance a snack.
Give your spine a snack.
Give your strength a snack.
Give your brain a different movement to figure out.
And don't underestimate the little things.
The research now explicitly emphasizes that even small amounts of activity are beneficial, and that moving more and sitting less throughout the day matters.
You don't have to overhaul your life.
You just have to give your body more opportunities to move.
Because the goal isn't simply to live longer.
It's to have a body capable of participating in the life you're living.
So go ahead.
Have a movement snack.
Your future self will probably be glad you did.
Phil Rolfe, DPT
Owner, BodyLogic Physical Therapy – Weaverville, NC
Special interests include pain neuroscience education, orthopedic rehabilitation, dry needling, balance and fall prevention, and helping active adults remain independent through evidence-informed physical therapy.