I’ve been thinking a lot about how we can move the needle on our health without feeling stressed about it, because that’s not healthy. One of the biggest things I hear from you is that it’s hard to find the time and motivation  to exercise regularly. One of my favorite tools to squeeze in more movement is what I like to call microdosing your workout; sprinkling in short exercises and movement throughout the day.

And the best part is science has shown that little bursts of exercise and movement throughout the day is super effective. Here are some thoughts that you can incorporate into your daily routine:

Habit Stack Movement

Add movement to everyday activities you’re already doing anyway. This is known as habit stacking, a term coined by Atomic Habits author James Clear. Habit stacking means identifying a current habit you already do each day and then stacking a new behavior on top. Here’s how you can do this: 

• Walk while you’re on phone calls. Stuck in an office or walking outside is impractical? Get a walking pad. 
• Get some weights and keep them near your desk. Once an hour, get up and do 1 minute of biceps curls and 1 minute of squats. 
• Before you get dressed in the morning, hold a plank for 1 minute and do 10 push ups. 
• Do 30 squats while waiting for your coffee to brew
• Do some kitchen counter push-ups while making a meal 
• Do calf raises while brushing your teeth
• Standing desk stretches 

Take a quick walk after your meals. 

A quick 15-minute walk after eating can reduce your blood sugar spikes by 20-30% and improve digestion. Why does this matter?

Regulating your blood sugar helps keep your energy stable and stable blood sugar levels improve your body’s ability to burn fat rather than store it, enhancing muscle recovery. This simple habit creates a metabolic environment that makes all your other fitness efforts more effective, helping you see better results even when your exercise time is limited. Don’t have 15 minutes? Just 2-3 minutes of walking within an hour after eating makes a difference. 

Set the timer and circuit train. 

Set the timer for 5 or 10 minutes and run yourself through a mini circuit until the time runs out. Here are a few ideas: 

• 20 marches in place, wall sit for a count of 20, 10 wall push ups
• 20 crunches, 20 mountain climbers, 5 push ups 
• 10 squats, 10 lunges, 20 bicycle crunches 
• 10 push ups, 10 triceps dips, 20 curtsy lunges 

If you are looking for some workout videos, hop on over to my youtube or my private facebook group where I’ve recorded a ton for you. And if you want to be the first to receive my insider wellness newsletters, please click here to sign up. I’m rooting for you.

xoxo

Tracey