Hey there,
Are you tired of feeling sluggish and unmotivated after long hours of sitting? I have an exciting solution that will bring a newfound energy into your life by transforming your daily routine. It's time to grab a movement snack!
😋 What are movement snacks?
They’re short bursts of movement that you can easily incorporate into your day. They range from a few seconds to a few minutes. These breaks can include stretching, walking, bodyweight exercises, or dancing to your favorite songs.
❗Why are they important?
Movement snacks play a crucial role in breaking up extended periods of sitting. Researchers have linked sitting to various health problems like obesity and cardiovascular disease. But there's more! They can also help you build a positive relationship with movement. Think of it as savoring a delectable bite-sized treat that brings joy to your body and mind.
⭐ Savoring the Soft Movements
I've been exploring the path of "feel-good" movements to change my own relationship with physical activity. I used to believe that if it wasn't challenging, it wasn't worth it. I've come to realize that there are countless reasons to embrace gentle movements. I have become more attuned to my body's messages by incorporating these soft movements into my day! We could all become a bit better at this skill!
💪 Micro Workouts: Less time, similar results?
Incorporating short bursts of intense physical activity (just 1-2 minutes!) may be effective at reducing the risk of cardiovascular disease and cancer mortality. This study shows micro workouts (6 minutes) also improve strength and quality of life in people new to exercise. I imagine these workouts would also be great for weight-loss! However, I must emphasize the importance of caution, as this approach may increase the risk of injury due to the lack of warm-up. Please use care when engaging in intense bursts of exercise!
🤸♂️Movement Exploration for Increased Flexibility
Movement snacks enhance your flexibility by exploring various movements. I have dramatically improved my hamstring flexibility by solely utilizing them. I set a goal to touch the ground with my palms every morning, even if I felt sore. When I started, I could barely touch my toes on a good day. Within a few months, I could palm the ground whenever I wanted. I taught my body the importance of the position by lengthening my legs throughout the day. I didn’t have a plan for my snacks. I explored the various ways I could achieve a stretching sensation on the back of my legs.
If you’d be interested in learning exactly how I went about doing this, please reach out!
🤔 How will YOU grab a movement snack?
Now, it's time for you to embrace the power of movement snacks. Imagine how incorporating these short bursts of activity could impact your day. How would it feel to break free from the monotony of sitting and infuse your routine with more energy? Consider the possibilities—maybe a quick walk during lunch, stretching at your desk or even trying a few bodyweight exercises to invigorate your mind and body. Reflect on how you can integrate movement snacks into your specific daily routine!
📱 To kickstart your journey, I recommend setting a timer on your phone or watch to remind you every 30-90 minutes. When it goes off, seize the moment and move! Even if it's 30 seconds of stretching, any movement is better than none.
⌛️ What are you waiting for?
Movement snacks are a simple and effective way to improve your overall health and well-being. By integrating them, you'll break up prolonged periods of sitting, foster a positive relationship with movement, and experience increased flexibility. So why not give it a try? Your body and mind will thank you!
✉️Don't miss out on more helpful tips and insights on movement and fitness. Stay up to date by subscribing to my newsletter, "Movement Discovery". Next time, I’ll be discussing some strategies for creating new and sustainable habits!
A task to try:
The 360 challenge - Micha
📺 What I’m Watching:
Lift, Run, Shoot | Nick Bare | Ep. 016 - Cam Hanes
“Fall in love with pain and you won’t be alone a day of your life”
Cam Hanes
7 Life Lessons Schools Didn’t Teach You - Ali Abdaal
“Its the S&P 500 vs the S&Me 500. You will get a significantly higher return investing in your own ability to make money than you will in any market. You want to pay ignorance down as fast as you can. The reason you aren’t making, say $10 million a year, probably isn’t that you don’t want to do what it takes… its that you don’t know how. Not knowing how to make $10 million a year is costing you $10 million a year”
-Alex Hormozi
🎧 What I’m listening to:
The Great Sacrifice: Abraham and Isaac - Jordan Peterson
“It seems to me the way you fortify your faith in being and in life and in your own existence isn’t to convince yourself of the existence of a transcendent power that you can believe in the same way you believe in a set of empirical facts. It’s something that needs to be embedded in action rather than in statable belief. The way you fortify your faith in life is to assume the best and then act courageously in relationship to that.
-Jordan Peterson
📗What I’m Reading:
The Psychology of Kundalini Yoga - Carl Jung
“The world itself becomes a reflection of the psyche”
“Without personal life, without the here and now, we cannot attain to the suprapersonal. Personal life must first be fulfilled in order that the process of the suprapersonal side of the psyche can be introduced”
-Carl Jung
That’s all I got! See you in a couple weeks,
Sam
Disclaimer: Book links are affiliate links. At no additional cost to you, I will earn a commission if you use the link to purchase! I genuinely enjoyed these and think they’re worth a read!
Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician prior to beginning any exercise program. Your use of the newsletter is solely at your own risk.