When we make a goal to exercise, it can feel daunting if we’re starting from zero. But don’t underestimate the power of adding micro movements to your day – any time, anywhere. Release the pressure of what you think you need to do, and start finding the joy in the movement. I promise you, it adds up in such a major way, and even more than that, it pays dividends in reducing your stress and inflammation. Let’s do one right now:
5. Half Stars
Half stars are the low impact version of jumping jacks. I first learned this style on a Team Body Project video and they are hands down one of my favorite moves to really energize the body. The best part is, they are easy on your knees and you can fly through a big batch of them quickly! I love to do them when I’m waiting for the oven to pre-heat, or whipping up breakfast in the morning.
4. Punch in Place
Another instant energizer is the punch in place move. You can quite literally stay in a seated position and punch to get some frustration out 😅, stand up and do some walking punches, even throw in some sky punches as well. I guarantee you will feel better after! Extra credit if you keep your dumbbells close by and add some weights to it 👏🏽.
3. Stair Set
I don’t know about you, but I can get into a writing groove and stay sedentary for far too long when all of a sudden my trusty Apple Watch pings me that it’s time to stand. This is a great opportunity to do a few rounds of stairs to get your face out of the computer and move your body with purpose. You get a circulation boost and return to your task feeling much more focused after the break!
2. Counter Pushups
Even if you can’t pop a floor push-up with ease (same), I absolutely have faith you can do a few at the kitchen counter, or any wall. The setup is mostly the same – get your hands shoulder-distance apart and test different foot placements to see what feels best for you. I like to vary between a plank and a push up to keep it exciting 😅. It’s a wonderful way to engage your core (especially after sitting for a while), and all of the muscles in our body.
1. Leg Swings
Next to the half-stars, the leg swings are IT for me. They are incredible for opening up your hips (which seem to get tighter and tighter with age), and the swing of it adds some whimsy and fun to the day. It also helps give a pop to the derriere and who doesn’t want a bit more of that 😆.
Which micro movement feels most doable for you to add in today? Try habit stacking it with something you’re already doing, and make it a point to build it into your routine. Example: When I get up to use the restroom, I do the stairs twice. And/ Or: Before I check social media, I do 25 stars.
Before you know it, you’ll be habit stacking your way to success, and building momentum toward your goals. We all start somewhere – the key is to just start! When you keep a promise to yourself, when you continue to show up for yourself – even in micro doses – you’re strengthening your self-trust and self-confidence muscle in a major way. I believe in you!
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