The 3-Minute Movement Hack: How Small Actions Combat a Sedentary Life

By now, it's no secret: exercise is the golden ticket to a healthier, more vibrant life.

So why do many of us avoid it completely or only designate an hour of the day to it? I try my best to move more, but it can be challenging to find motivation when it's just so much easier to sit all day. According to many studies, perceived barriers to exercise are a common reason for our avoidance of it. Much of this has to do with the belief that for movement to matter, or to be considered exercise, it must be a certain length of time, occur in a specific location, or be intense.

Great news! Moving for as little as 3 minutes every hour can counteract many of the negative impacts of sitting too much.

The negative impacts of sedentary behaviors are extensive, and it's often touted as the new smoking due to many large studies. It can increase your risk of depression, type 2 diabetes, heart attack, and can even negatively impact your hormonal health. Every system in your body thrives with movement. Sitting all day is literally killing us, yet we justify it because we think small actions, like a little dance at the end of each hour, don't make a difference.

Remember, everything in life compounds. Small things over time become a problem. Sedentary behaviors won't kill you overnight, just like moving for 3 minutes one time won't fix all your problems. Things that are easy to do are also easy not to do. Choose to use the compound effect in your favor rather than against you.

So, how do we incorporate more movement into our routine?

Build momentum, and do it slowly. To build a habit, one of the easiest ways is to habit stack. Each hour of the workday, set an alarm 5 minutes before the end of the hour and do any type of movement you like. This could be dancing to a song, a quick circuit workout, or just walking around your house. Your cue for this habit could be any time that you feel flustered or tense, that is your cue to move. Another option would be to do a 3 minute circuit exercise of squats, pushups, and glute bridge after every hour.

There are opportunities everywhere. Be on the lookout for them and start small!

You can build off this habit by incorporating other positive habits like cleaning up your home, organizing a closet, or calling someone you love (while moving). Momentum breeds more momentum, so start engaging with your daily routine in a way that encourages this.

We were made to use our bodies, so celebrate the fact that you have one to move. Explore that for 3 minutes every hour, and watch your health and life improve.