Movement Snacks

January 2023

“How do you eat an elephant? One bite at a time.” — Desmond Tutu

For many of us, a new year means renewed resolutions, intentions, or goals toward our physical health. In theory, these are great, but a definite pattern emerges: Gym memberships go up in January then decline by February. We go hard, all in, not pacing ourselves, and often with little or no guidance. So, the result is exhaustion, complete burnout, and discouragement in a short amount of time. We can apply this to any area of our lives, but there is something about this resolution that keeps us hopeful. Who doesn’t love a shiny new workout bag, water bottle, and a key fob? By February, they seem to be mocking us instead of motivating us:  pain, exertion, sweat, and boredom.

Did you know that walking for five minutes every hour for eight hours is still forty minutes of walking, whether divided up or at one time? There are benefits either way. Which leads to the concept of “movement snacks”. 

Frank Forencich, DAIS, from the American Institute of Stress (yes, there is such a thing) challenges us with this: What if we turned our language around and thought less about exercise and more about movement? Consider the history: Movement is an experience that’s common to all animals, across the planet, over millions of years of history. It’s a fundamental part of being alive. We’re wired to explore the world, to move our bodies in habitat, to express ourselves and to move in response to threats. Exercise, in contrast, is a modern, often sterile invention. It’s no wonder that many of us avoid it.

This distinction is crucial because it draws us back into our bodies and puts us back into connection with our animal nature. When we emphasize movement, we enter a world of engagement, participation and even intimacy. Exercise gives us sets, reps and mileage, but movement gives us powerful experiences that connects us to our roots.

We’d do well to think less about workouts and more about movement snacks. A workout is a dedicated session that usually requires a special facility, equipment, special clothes and most crucially, a considerable amount of time. In contrast, you can do a movement snack almost anywhere, almost any time. It’s easy, convenient, and invigorating.

A movement snack session will improve your overall health and resilience, but just as importantly, it will make your brain run better. It will get the BDNF flowing (this is Brain-Derived Neurotrophic Factor, often described as “Miracle-Grow for the brain”).  A movement snack will sharpen your stress response, improving the health of your autonomic nervous system and in turn, revitalizing your cognition and your metabolism.

The beauty of the movement snack is that you can do it anywhere. You don’t need special clothes or a celebrity trainer. You won’t need any special gear or devices. You won’t need mirrors or high-intensity music. And you won’t need some exotic before-and-after food supplements to supercharge your metabolism. All you really need is the desire to blow off stress and feel better.

If possible, do your movement snack outdoors in natural light. Get your butt out of the chair, your eyes off the screen, and pump your tissue. Then, once you’ve got your breath and body re-engaged, get back to work. You’re going to feel a whole lot better.

P.S. Don’t forget to drink lots of water with your snack.

Be Well …

Arkansas Hospice Employee Wellness Council (EWC) Keeping you Well – Mind, Body, & Spirit

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