Mobility Snacks and Work Snacks Help Maximize the Time Constraints of Every Day Life
In a world that’s constantly moving, finding the time for a dedicated workout can feel impossible. We have found that small bursts of movement throughout the day, or what we like to call “work snacks” and “mobility snacks”, can have a profound impact on improving your movement patterns, increasing strength and mobility and maximizing performance. These quick exercises, which can take as little as one minute to complete and require little to no equipment, might just be the secret ingredient you’ve been looking for.
At our performance-based physical therapy clinic, we believe that movement doesn’t have to be confined to your time in the gym. In fact, being an athlete does not mean having to dedicate hours in the gym per day. Whether you’re a professional athlete, a casual walker, playing in a league, avid yogi or just someone who is looking to improve mobility and prevent injuries, the key to long-term success is incorporating movement into your daily routine. Some movement is always better than none, and when performed consistently, these small, strategic bursts of exercise can create lasting change.
What Are “Work Snacks” and “Mobility Snacks”?
Think of “work snacks” as short, focused exercises you can do during the workday or daily life to start addressing specific deficits in strength or mobility. These might include simple mobility drills, quick bodyweight stability exercises, or even strengthening movements that can be done at your desk or while waiting for your coffee to brew. The concept of a “work snack” can be applied to any movement, but you may be more familiar with “mobility snacks” coined by Kelly Starrett, a highly influential Physical Therapist in the fitness world who we frequently reference at Conquer Movement. “Mobility snacks” are short mobility-focused movements designed to target specific joints or areas of your body that might be prone to stiffness or discomfort, especially from prolonged sitting or repetitive movement. These snacks are perfect for those who experience stiffness in the hips, shoulders, or lower back pain due to the nature of their work or lifestyle.
Both types of exercises are rooted in the same core principle: consistency over time leads to progress. By adding these quick movements into your day, you’re giving your body the daily dose of activity it needs to stay mobile, strong, and injury-free. Repeated exposure over time will create lasting change! When referenced, “work snacks” can include any exercise at all, even mobility exercises, and “mobility snacks” are simply just for addressing joint mobility. They can be prescribed with any amount of equipment, but usually, are given with the goal of having the easiest setup possible and minimal to no equipment so they can easily fit into your daily routine.
Why Small, Consistent Movements or “Snacking” on Exercise Matters
It’s easy to get caught up in the idea that in order to be fit, strong, or mobile, you need to dedicate hours to exercise each week. Especially in a day where social media is full of tips for the best diet, the best exercises and the best recovery methods for high level athletes. If we were to do everything we see on social media, we would never stop as there is not enough time in the world to complete everything that is recommended for athletes. While training for athletic performance or working toward specific fitness goals often requires longer workout sessions, the truth is that for most of us, simply being consistent with smaller, more manageable movements is the most effective way to maintain and improve overall health.
When you think about the body’s needs, it’s not about whether you can do one hour of intense exercise in a day; it’s about whether you can sustain some form of movement on a consistent basis. Our bodies are designed to move continuously, and even a short exposure to movement multiple times a day is far more beneficial than sporadic, intense bouts of exercise. The same goes for weekly consistency in the gym. Three thirty minute exercise sessions would be more beneficial than one four hour workout.
Research shows that even brief periods of movement throughout the day can help improve circulation, increase flexibility, and reduce the risk of musculoskeletal injuries. In fact, there is evidence in the research that suggests that the key to long-term health may not lie in the duration of exercise but rather in frequent, low-intensity movement throughout the day. This is especially crucial in today’s sedentary society, where many people spend hours sitting at desks or in front of screens.
The Role of Physical Therapists in Your Movement Journey
While many people think of physical therapy as something reserved for rehabilitation after an injury, a performance-based physical therapist can be an invaluable resource for improving your daily movement patterns before an injury occurs. A good performance-based physical therapist doesn’t just help you recover from injuries; they also work with you to optimize your daily movement, find exercises that fit into your lifestyle, and design interventions that can help you achieve long-term performance goals.
One of the most important things a performance-based physical therapist can help you with is integrating rehabilitation and mobility exercises into your everyday routine. They can provide exercises that target your specific needs, whether it’s improving mobility in your hips or shoulders or strengthening key muscle groups. With their guidance, you can incorporate “work snacks” and “mobility snacks” into your daily life to promote long-term health, prevent injuries, and boost performance, all without sacrificing hours in the gym.
The beauty of this approach is that it doesn’t require much time, space, or equipment. It’s about finding opportunities throughout your day to move in ways that feel natural and accessible. Whether you’re standing in line, sitting at your desk, or cooking dinner, you can sneak in small exercises that keep your body functioning at its best.
Here are two of our favorite zero equipment mobility snacks that we prescribe to our patients:
These can be done in around a minute and should be easy to incorporate into your daily routine!
Snacks Can Prevent AND Treat
So far, we have spoken of exercise snacks as mostly preventative of injury. Here at Conquer Movement, we also use them as part of our rehab plan with our patients who are experiencing pain or injury. A well rounded rehab program can be quite time consuming, so in an effort to make our rehab approach as achievable as possible for each patient, we frequently program exercise snacks.
Here are some examples of how we may program our exercise snacks as part of rehab for our patients:
Supporting Research: The Power of Short Durations of Exercise
One of the most compelling studies on the effectiveness of short durations of exercise comes from a research article titled “Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment”.
The researchers hypothesized that short periods of exercise could be just as beneficial, if not more so, than longer training sessions, especially when it comes to improving heart health, physical function, and muscle strength. Their findings were groundbreaking: short, frequent bouts of exercise, when performed consistently, led to improvements in cardiovascular health and function, with participants showing increased stamina, strength, and endurance over time.
The study involved participants who performed three 20-second ‘all-out’ cycle sprints interspersed with 2 minutes of cycling at a lower intensity for a total of 10 minutes, The results showed that these short bursts of exercise, when spread out over the day, resulted in similar (if not superior in some aspects) benefits compared to longer, continuous exercise sessions.
One key takeaway from this study is that repeated exposure to movement, even in small doses, can lead to long-term improvements in physical function. This is a critical piece of the puzzle when it comes to understanding how "work snacks" and "mobility snacks" can benefit your overall health. Just like in the study, incorporating short, frequent movement sessions into your day, whether that’s a few minutes of stretching, squats, or mobility drills, can have a lasting positive impact on your body’s ability to perform and recover.
Practical Applications for Everyday Life
Let’s break down how you can practically implement these concepts into your daily life. The goal is to make movement a part of your everyday routine, even when you’re busy, tired, or stressed. The key is repetition and consistency.
If you sit for long periods of time, take a minute every hour to do simple movements like seated hip, neck or upper back mobility, or stand up to do a quick set of lunges or pushups. This can help prevent the stiffness that often comes from prolonged sitting without taking a ton of time away from your job!
If you're driving to work, you can use red lights as time to focus on posture correction and incorporate simple activation exercises that can be done seated. Focus on pulling your shoulder blades back, sitting up straight, or doing simple deep neck flexor strengthening by doing a gentle chin tuck into your head rest.
Turn chores into an opportunity for movement! While waiting for your food to cook, perform some standing strength exercises such as calf raises or standing mobility exercises like a “hip CAR or airplane”!
Next time you watch your favorite show, use the commercial breaks or even a few minutes between scenes to do some quick mobility exercises. I like to do my thoracic mobility (upper back) on a foam roller in front of the TV so I can hear/see when the commercials are over - they go by much faster like this! You might be surprised how much more mobile and energized you feel at the end of your show with a little movement.
Before you go to sleep, spend a minute doing any minimal equipment exercises you can think of. You can do any standing mobility/strengthening exercises during your time brushing your teeth such as squats. Then, any lying down exercises like clams as you get into bed like a clamshell, these are more comfy to do on a bed anyway in my opinion.
Big Takeaway
Incorporating “work snacks” and “mobility snacks” into your routine doesn’t require hours at the gym or complex workout plans. It’s about creating a habit of moving your body regularly, whether it’s for one minute or ten. These small, strategic bursts of exercise, performed consistently, have the power to improve mobility, reduce pain, and increase overall performance.
Want Snacks Specific to You? Schedule a Call Today!
At our performance-based physical therapy clinic, we work with you to find ways to integrate these practices into your daily life. Whether you’re recovering from an injury, preventing future ones, or just striving for better movement, these small adjustments can lead to big results over time. Remember, a little movement throughout your day is always better than none. So take a minute, move your body, and feel the difference. Schedule a free discovery call with one of our Doctors of Physical Therapy to find out what exercise snacks would benefit you best!
Best,
Dr. Kylie Miller PT, DPT