Micro Workouts & Movement Snacks
Amid the chaos of modern life, where on earth are you meant to fit in a workout or some exercise? Especially if you're a busy parent trying to juggle home life, work life and every unexpected curve ball heading your way?
As often is the case, the problem can be the solution - we just need to have a minor mindset adjustment to find a pretty incredible metabolic breakthrough.
I love a workout! Be that bodyweight, pumping iron, on the track or in the form of pretty much any sport on offer.
But the real backbone of my physical fitness training is made up of frequent movements throughout the day, or micro-workouts... or better still, movement snacks (I like 'movement snacks' because the wording mentally replaces snacking - from being a food based activity to a movement based activity - which is a huge win when it comes to metabolic and mental health).
And... let's face it, our ancestors didn't do workouts but their lives were jam packed with diverse movement patterns each and every day! Notice the the word diverse!
Many of us can spend the day with plenty of activity and actually have no problem getting our steps in, but going between simply stepping and sitting is a far cry from the true smorgasbord of human movement that the lives of our ancestors have primed our DNA for.
What is a Movement Snack?
A movement snack is any intentional break you take throughout the day to move your body in a novel way. This might be as simple as taking the stairs two at a time to go see that colleague on the 3rd floor rather than taking the lift. It could also be heading to the kitchen to get a cup of tea but getting there by crawling using your hands and feet (get those knees off the ground!) You might also choose to do a few bodyweight squats, push ups, pull ups or plank for a few reps each. Alternatively you may have a 5 minute yoga or pilates routine that you're familiar with. The key is to be intentional and mix it up as much as possible.
What are the Benefits of Movement Snacks?
Boost metabolism: Micro workouts literally keep stoking the metabolic fire leading to better body composition.
Increased energy levels: If your cellular powerhouses are fully online, you're energy levels will be more stable.
Enhance mood: Regular movement releases endorphins, improving your mood and reducing stress.
Improves focus: Moderate upticks in heart rate lead to better concentration and focus as well as both learning and recall.
Boosts productivity: If you're energised and focussed, guess what? More work gets done in less time!
Promotes heart health: If your cardiovascular system is working, it's getting stronger and/or staving off decline... use it or loose it!
Enhances muscle function: Regular movement can be a great compliment to big lifts or, if purposely structured, can be your big lifts!
Increases recovery: Ongoing movement is restorative for tired bodily systems, delivering more blood for removal, repair and new growth.
Improves flexibility: Regular movement can help increase your flexibility and reduce stiffness.
Encourages better sleep: Movement literally increases 'sleep pressure' so that you're ready to doze off when 10pm rolls around.
Aids digestion: Low level physical activity can stimulate the digestive system and promote better gut health.
Improves balance and coordination: these systems exist to facilitate movement - these are super important as we age... once more - use it... or lose it!
Easy to fit into a busy schedule: Micro workouts can be done anytime, anywhere - no gym required!
How to Implement Movement Snacks?
Break up any time you are sat, using a timer that goes off every 25 minutes. Take 5 minutes being active and at least one of these intentionally snacking on movement (in fact, mine is just about to go off, be back in 5...).
Find movements or exercises that you're confident doing and are consistent with your current goals. Alternatively just play, move your body in joyful ways. Adding more play to your life is a great goal BTW.
Make them fun - think about dynamic movements that mimic real life, we like to balance on a piece of 2 by 4 timber whist carrying something heavy, crawling under, over or around furniture or juggling.
Mix up the emphasis. Your chosen snack might be a coordination drill, a raw strength exercise, flexibility focussed or might even be a form of HIIT - you can totally get a Tabata workout in during a 5 minute work break, in fact, it's the only way to do 'true Tabata' which takes 4 minutes exactly.
Create a movement rich environment that invites movement - in our house this looks like a low dining table and workstation meaning getting up and down from the floor, monkey bars, pull up bars and climbing holds to play on and lots of heavy things like slam balls, kettlebells and sandbags to throw around.
Warm up for the exercises as needed, choose exercises that don't require a warm up or see the whole process as a continued cycle of each exercise being both effective work as well as warm up for the next round.
Struggling to know what to do? Just get up and walk, 5 minutes of pacing will do; or simply repeatedly get up from sitting, once stood, sit back down again and then repeat, repeat, repeat. You might get you some funny looks in a co-working space, but I reckon it's worth the myriad benefits as a trade off. One of our TRIBE members, who works in a hospital, actually heads to the toilet to do some squats and push-ups (you would like to think hospitals would be a place where intentional movement snacks and workouts were a normal part of staff culture...).
Benefits of Movement Snacks for Busy Parents
Many parents are on the go all-day every-day and taking time out to head to the gym can seem impossible. But what if your workouts could also be quality time with your little ones?
Babies love to see their parents move in diverse ways. Watching you crawl or roll will not only be amusing, but also stimulate their mirror neurones and help them with their movement development.
Got a toddler? Just join in with what they are doing at their level.
Keep on putting your kids over your shoulder and doing some squats... you've got a human-shaped barbell that keeps growing with your need for progressive overload. Let me know if you can find a way to have them still tolerate this once they are 16!
These regular movements, integrated into life, may actually be better than a consolidated gym session. If you miss the intensity, use the Tabata workout above - serious fitness breakthroughs can be made in very short spaces of time.
That said, please do carve out time for yourself. You are no good to your kids if you burn out and if you model being a people pleaser who can't set boundaries or practise self care! Maybe the gym is part of this for you.
If that last paragraph hit a nerve - we should talk!
What Movement Snacks and Micro Workouts can I do with my Children?
Your children need, and will likely crave, movement - all animals do - it's just that adult humans have had this trained out of them by a sedentary school system, office jobs and Netflix!
Here's a few ideas to try together with your kids:
Mimic what they are doing. Not only will this help you to re-pattern core human movement skills into your repertoire, it also allows them to lead you and 'try on' a different role, which, again, is great for their development. They will probably also find it hilarious and you'll both (or all) have a good giggle together.
Let them see you lift heavy things, they'll want to try this too. Have something appropriate for them to lift and navigate (this will likely be heavier than you give them credit for and their lifting form will be better than yours - we've had so many toddlers deadlift the kettlebells that live on our mantlepiece - parents freak out at first - we encourage them to stand back in wonder and be inspired).
Don't allow the children's play park to keep that name... make it a family play park. If you sit there, half watching them, whilst scrolling social media or checking emails, guess what they'll aspire to do? Yup, they'll soon be off the play park and glued to a screen. Don't tell them how to live, show them how to live! If other adults get annoyed that you're on there, tell them Jake sent you (that actually might be enough of an oddity to diffuse the situation 🤣).
Take up the same sports they do. Many clubs that have primarily served kids are now providing offerings for adults. If they don't already do this, suggest it or start it. The last thing kids need is a whole bunch of parents sat round half-watching whilst doom-scrolling (what's the collective noun for doom-scrolling parents? Hmmm...)
How can Whole Life Health help you?
At Whole Life Health we take a holistic approach to health coaching, focussing on cultivating a movement rich lifestyle for the whole family but also appropriate human nutrition, sleep, stress, mindfulness, breath habits, play, relationships as well as the development of a robust and health supportive mindset.
1-on-1 coaching
Our Whole Life Transformation 12 week programme brings together a comprehensive education focussed on human health based on evolutionary biochemistry paired with weekly 1-on-1 coaching with a habit change expert, acting as your strategic partner, helping you to navigate the process of habit change as you curate an upgraded metabolism and mindset. You also receive 6 months access to the TRIBE - or inner circle community, of busy parents setting themselves up for true longevity and health-span.
The Tribe Community
Health and Wellbeing community for busy parents wanting to thrive in their home life, work life and life of adventure. Access to regular programmes providing you with tools to craft a health strategy for life, alongside regular meet ups (online and in-person), community meals, workshops and community health retreats.
Join the TRIBE and we'll have you up to speed in 21 days through our 21-day kickstart programme. From here you'll have a solid foundation to then adopt and adapt all the extra health tools on offer to set yourself up for long term success.
Find out more about the TRIBE now and get signed up for the next intake and kickstart.
MovNat
Our Natural Movement Fitness community in Stafford, with live weekly workouts together, home workouts and daily movement snacks as well as community movement adventures and play dates.
Frequently Asked Questions
What is the best way to build fitness as a busy parent?
Keep moving regularly at low level: less time sitting, more time moving. Keep cardio 'workouts' at conversational pace or be able to 'nose breathe'.
Lift heavy things: a few times throughout the week, grab something heavy and move it around - this could be your child(ren).
Sprint once in a while: every 7-10 days, go all out in a few sprints - think of all those wide games that your kids will love!
Play: all the above can be rolled into one with more play - no child needs a fitness regimen - take a leaf out their book and play, play, play!
What do I do if I can't get to a gym?
Gyms are essentially collections of heavy things and some machines that attempt to replicate regular daily movement. If you keep moving throughout the day and lift some heavy stuff (this could be your own bodyweight - don't tell me this isn't enough stimulus... take a supporting limb away and try again) you've got all you need.
What if I don't have time for a workout?
You've been conditioned by fitness culture that says you need at least 30 minutes in a gym. You don't. Do a set of push-ups, pull-ups, squats and 30 seconds of crawling - how long did that take? You've just done a workout, good job! Repeat 20 times spread throughout the week and you're golden.
What if I've got joint pain or injuries?
Always consult your medical professionals before starting a new training programme. If you've got general joint pain, you need to lower your inflammation levels - book a FREE call and we can talk through how I can help with just that!
