Forget Motivation — Build Momentum

We tend to think movement only counts if it’s an hour-long gym session or a full workout. But here’s the secret: your body doesn’t care if movement happens in one big dose or several small ones.That’s where exercise snacks come in — short bursts of intentional movement you sprinkle throughout your day. Think of them like mini “movement breaks” that keep your joints happy, muscles active, and energy up.

Dr. Myra’s Takeaway: “You don’t need motivation to move — you just need moments.”

What Are “Exercise Snacks”?

An exercise snack is a quick set of movement that fits into your daily routine — something you can do in under a minute, anywhere.

The goal isn’t intensity — it’s consistency.Here are a few ideas:

• Bathroom breaks: 10 squats before you wash your hands.
• Coffee time: 10 band pull-aparts while you wait for the pot to brew.
• Between emails: 10 shoulder rolls or chin tucks.
• Kitchen visits: 10 push-ups on the counter.
• TV time: March in place or stretch during commercials.

These short bursts keep your blood flowing, joints lubricated, and nervous system engaged — without needing to “find time” for a full workout.

Why They Work

Movement isn’t just about burning calories — it’s about keeping your body’s software updated. Every time you move, you’re sending your brain valuable feedback: how your joints feel, how your muscles respond, and how balanced your body is.

Frequent, low-pressure movement teaches your body to stay adaptable and pain-free — especially when you sit, stand, or repeat the same motions all day.

Dr. Myra’s Insight: “Exercise snacks keep your body and brain in sync — it’s like hitting refresh on your movement.”

How to Build the Habit

Anchor it.  - Pair a movement with a habit you already do (bathroom, coffee, emails).

Keep it simple. - Choose 2–3 go-to moves you actually enjoy.

Stack it up. - Ten reps here and there add up fast.

Track the wins. - Notice how you feel after — more alert, loose, and focused.

You’ll be surprised how much better your body feels when you stay in motion throughout the day — no hour-long session required.

Final Thoughts

Movement doesn’t have to be “all or nothing.” Ten squats before the shower, five push-ups before bed — it all counts.By adding these small movement snacks to your day, you’ll build momentum that lasts through the holidays (and beyond). Your body thrives on motion — so feed it often.

Dr. Myra’s Reminder: “Little movements lead to big results.”