They improve mobility, productivity, and mentality.
Especially for those with desk jobs or those who work remotely, movement has become largely limited to one place: the club. That's not how the human body—or mind—was meant to function. Though a century ago work was much more manual, technology’s insurmountable influence on how people live and work today has all but engineered it out of daily life for a large portion of the population.
This extends to our home lives as well. There was more activity at home a few generations ago, whether it meant walking from point A to point B rather than driving, or doing physical labor around the house instead of outsourcing it. By making things more convenient or comfortable, our bodies have paid the price. One of the biggest physical issues that develops as a result is adaptive shortening, a process in which you lose certain ranges of motion because staying sedentary tells your body you no longer need to move so deeply.
Tight, achy hips? Hunched shoulders? You’re not alone. These are the manifestations of adaptive shortening. Mobility is sacrificed when we’re sedentary for long periods of time. Your mental state is, too.
We have a harsh truth for you: Spending an hour working out most days is not enough to counteract the effects. Of course, carving out intentional time in the club is crucial, but you still have 23 hours of the day left.
Enter movement snacks: quick, semi-planned bursts of exercise and mindfulness throughout the day to break the habit of staying in one position. They only need to last two to six minutes to give you mental and physical benefits.
Beyond fighting off adaptive shortening, quick bouts of exercise trigger autophagy, notes Pamela Peeke, MD, assistant professor of medicine at the University of Maryland in Baltimore. The process rids your body of cellular debris and stimulates the production of stem cells, the primary regenerative cells in your body.
The mental effects aren’t to be ignored, either. “Building more awareness and mindfulness in every part of your day is essential for well-being,” says Vanessa Alfano, an Equinox yoga instructor based in New York City. “Simply taking a moment to focus on our breath or our senses helps us become more aware and present.” Being more present has a myriad of benefits, she says. Along with physical movement, it can help us focus, reset, realign, and put our experiences into perspective—all of which are essential during the workday.
But, how do you know whether you should focus on a movement-based snack or a mindfulness-based one? “I think a regular movement practice is the ideal, but in times of stress or overwhelm, it is especially important to slow down or stop and breathe,” says Alfano. “Taking a few mindful moments breaks the stress cycle and even though we feel like we don't have time, a mindful minute can do wonders for our productivity and wellbeing.”
Here, three ways to add movement and mindfulness snacks to your days for improved mobility, increased productivity, and a happier outlook. To make them stick, stack your snacks with other everyday habits, like brushing your teeth, waiting for your food to heat in the microwave, or after your bathroom break.
Create a mini EMOM.
For people who work from home, in a relaxed open-floor setting, or in the privacy of an office, perform three compound exercises, each during a five-minute EMOM routine. For example, your first EMOM session (say, at 10 a.m.) could consist of 15 squats at the top of every minute, your second (at noon) could be 15 plank holds with spinal rotations, and your third (at 3 p.m.) could be 15 mountain climbers. Complete all reps of the indicated exercise at the top of every minute and use what’s left in each to recover.
Focus on your senses in between meetings.
Really tapping into the sight, sound, and feel of your surroundings helps to ground you and become more present, Alfano suggests. Take your shoes off (if you can) and press your feet into the floor, then lay your hands on your thighs. Perform a body scan from head to toe, sending breath to your muscles. Then lean into each sense, focusing on your surroundings and self. Whenever you find yourself getting stressed, step away from your desk if you can (though this can be done seated in a desk chair) and get mindful.
Get creative with stairs.
Don’t limit yourself to the sagittal plane, taking each step as you normally would. Move laterally up the stairs with your right or left side leading the way, or step each foot out to the side (as if you’re doing a skater) instead of straight up. Try to do this anytime you leave your desk.