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.
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
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 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
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
Please check with your primary care provider to see how this information pertains to you. Please check with your primary care provider before you make any changes to your diet or physical activity.
Jul. 07 2026