Hi friends!
I hope your life has settled down some since the whirlwind of the holidays. For me, it's always a mixture of exhaustion, sugar overload (apparently my body doesn't need to eat 62 cookies per day, who knew?), and 'what day is it?' when I finally get to reset after New Year's.
Continuing in our series about pursuing health and consistency in the new year, I want to share an often-overlooked habit that can have a profound impact on your health and longevity. It’s inspired by a fascinating observation about people who live to be 100 years old—or even longer. These centenarians share many habits, but one of the simplest, most consistent ones is this: they move their bodies. A lot.
But here’s the kicker—they don't typically have formal exercise routines or are hitting the gym for hours on end. Centenarians tend to incorporate natural movement into their daily lives. They stretch, bend, squat, garden, and get up and down from the ground regularly. They’re not cramming all their activity into a single workout session—they’re sprinkling movement throughout their day. And that, my friends, is one of the keys to living a long and healthy life. If you don't believe me, take a gander at this research article by Dan Buettner and Sam Skemp, that details the 9 habits of centenarians. Number one on the list? Natural Movement.
There's also a ton of other interesting things on the list as well, such as belonging to a spiritual community, finding a purpose for your life, and regular, daily routines to shed stress. Most of these actions are recommended by your friendly neighborhood therapist (that's me!). We're all just trying to get to a healthier version of ourselves, and following these behaviors is a way to achieve that.
Let’s Talk About Micro-Dosing Movement
This brings me to the idea of "micro-dosing" your movement. Earlier this year, I came across an article about micro-walks, and it stopped me in my tracks (pun intended). The concept is simple: instead of committing to one long walk, you take several smaller walks throughout your day. For people who feel overwhelmed by the idea of traditional exercise, this could be a game-changer!
Of course, my brain couldn’t stop there. Why limit it to walks? We could micro-dose any type of movement. While I personally love my morning workouts, I also find it so helpful to weave smaller bursts of movement into the rest of my day.
Simple Ways to Add Micro-Movements to Your Day
Here are some easy, practical ways to micro-dose movement into your routine—no gym required:
Listen to your smartwatch. When it prompts you to stand, take it one step further (literally!) and do 10 squats. It’s a quick burst of activity that adds up over time.
Turn chores into a workout. Folding laundry? Do it standing up and add a side-to-side step. Washing dishes? Throw in some calf raises. Deliver your folded laundry (hah! What's that?), in multiple trips and go back and forth throughout your house to do so.
Take micro-walks. Walk to your mailbox a few times a day or make a couple of laps around your block. You don’t need a destination—just a few minutes of fresh air and movement.
Break walks into smaller chunks. If a long walk feels daunting, aim for 2-3 shorter walks of 10 minutes each. The benefits are the same, and it’s easier to fit into a busy day.
Park further away. Whether it’s the grocery store, your workplace, or any errand, choose a parking spot that’s farther from the entrance. Those extra steps add up quickly.
Walk to your destination when possible. For example, I sometimes walk to Starbucks from my office—it’s a quick 10-minute walk, but it’s a lovely way to stretch my legs and clear my mind.
Dance it out. Put on your favorite playlist and dance while you tidy up. It’s an instant mood booster and a sneaky way to get your heart rate up.
Try chair yoga. Just five minutes of chair yoga, once or twice a day, can do wonders for your posture, flexibility, and overall well-being.
Earn your next episode by, you guessed it, moving your body! Tell yourself you can't watch another episode of that Netflix show until you get up and jump around or do high knees or walk for 5-10 minutes.
Incorporate evening stretches. Add a quick mobility or stretching video to your bedtime routine. It’s a relaxing way to wind down while keeping your body feeling limber.
The Power of Small, Consistent Actions
Here’s the beauty of micro-dosing movement: small things add up to big things. When you commit to sprinkling movement throughout your day, it’s not just about building a habit—it’s about building a healthier version of yourself, one small step at a time.
In this new year, I encourage you to focus on doing the next right thing over and over again. It’s not about perfection or grand gestures; it’s about consistency and intention. That’s what will carry you through to lasting change.
I’m rooting for you, always. Let me know how you’re weaving micro-movements into your day. Whether it’s a quick dance party in the kitchen or a mindful stretch before bed, I’d love to hear what’s working for you. I can’t wait to see how far you’ll go in the year ahead.
I'm rooting for your success, and I can't wait to see where you are in a year!
Ready to Take the Next Step in Your Wellness Journey?
If you’re feeling inspired and want personalized support to build healthier habits, manage stress, or work through challenges holding you back, I’d love to help. I offer individual therapy sessions tailored to your unique needs, whether you’re focusing on movement, mental health, or deeper healing.
Click here to book a consultation and let’s explore how we can work together to create the life you deserve.
Take exquisite care of yourselves,
Megan
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