Written by Level2 Senior Lifestyle Coach, Jeanette H.
Feeling resistant to exercise is completely normal. Busy schedules, low energy, and physical limitations can make traditional workouts feel overwhelming (or simply unrealistic).
That’s where movement snacks come in.
Instead of carving out time for a full workout, movement snacks are short, simple bursts of movement you can do throughout the day. You can even do them right from your chair.
These small moments of movement can help reduce stiffness, improve circulation, ease chronic pain, and even help your body use glucose more effectively.
How to Get Started
Movement snacks are all about starting small. Start with one movement and gradually add on.
- Begin with one movement
- Add one new movement each week until you have 3–4 total movements
- Perform each movement for 30 seconds back-to-back with little to no rest
You can also try these variations:
- Mini circuit:
- Complete all 3–4 movements, rest for 60–90 seconds and repeat 2–3 times.
- Super snacks:
- Break your 3–4 movements into single bites of movement throughout the day instead of doing them all at once.
- Example: Seated march at 9am, arm circles at 11am, torso twists at 1pm.
Keep in mind, step one is all about adding consistent movement. Consistent movement can look different from day to day and week to week.
The Movements
Arm Circles
- Lift arms to shoulder height
- Make small circles forward for 15 seconds (thumbs point forward)
- Reverse direction for 15 seconds (thumbs point back, palms up)
Seated Heel Presses
Sitting all day can help your glutes to turn off. You can keep them active with heel presses.
- Lift your toes slightly off the floor
- Press your heel down and squeeze your glutes
- Hold for 3–5 seconds, then release
- Repeat on the same side, then switch
Seated Marches
Seated marches can increase your heart rate and involve your upper and lower body muscle groups.
- Lift one knee while swinging the opposite arm
- Alternate sides at a steady pace
- Keep your chest tall, and pull in your belly button
Heel Lifts
- Keep toes on the ground
- Lift your heels as high as you can
- Pause briefly, then slowly lower
Adapted Burpee
A seated burpee gives you similar cardiovascular benefits of the traditional exercise, without the risk of injury by skipping the jumping, as well as making it possible if you are chair bound.
- Reach arms overhead
- Lean forward and reach toward the floor
- Return to upright with arms overhead
- Repeat at a steady pace
Cross-Body Crunch
- Hands lightly at the sides of your head
- Bring opposite elbow and knee toward each other
- Alternate sides slowly
Seated Superhuman Stretch
If you are chairbound, a superhuman can help stretch out your back, hips and shoulders.
- Reach arms overhead
- Sit tall and lengthen your spine
- Hold briefly, then lower arms
Seated Twists
- Hands at chest level
- Gently twist your upper body to one side
- Return to center, then switch sides
Invisible Medicine Ball Slam
No ball, no problem! The movement still challenges you to create download, explosive power from your core.
- Reach arms overhead
- Quickly pull them down to your thighs like you’re slamming a ball
- Repeat with energy
Seated Toe Touch
While toe touches are commonly performed while on the floor, the core-strengthening move, which targets your obliques, can also be done while seated.
- Reach one hand toward the opposite foot
- Return to center
- Alternate sides
Jun. 10 2026