Let’s be real—fitting in long workouts every day just isn’t always doable. Life gets full, motivation comes and goes, and honestly… sometimes an hour at the gym feels like a mountain.

That’s why I’ve been leaning into something called microdosing exercise. And it’s been a game changer.

The idea is simple: instead of one long, sweaty workout, you sprinkle little bits of movement throughout your day. We’re talking 2 to 10 minutes at a time—just enough to wake up your body, clear your head, and keep your energy flowing.

Think:

• A quick stretch or yoga pose between clients or meetings
• Squats or lunges while the coffee’s brewing
• A 5-minute walk around the block after lunch
• A few push-ups before your shower or bed

These micro-movements may seem small, but they really add up. They help keep your joints happy, your mood lifted, and your body out of that stiff, sluggish state that comes from sitting too much.

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Here’s how I like to sneak in movement during the day:

• Set a reminder every hour or so to stand up and move—even just for a minute.
• Link movement to everyday stuff:
  • 10 calf raises while brushing your teeth
  • A wall sit after using the bathroom
  • A 30-second plank before you hop into bed
• Always take the stairs (even if it’s just one floor—it still counts).
• Keep a yoga mat or resistance band nearby, so it’s easy to drop down for a quick stretch or strength move.
• Pace during phone calls or do light stretching while watching TV.
• Start the day with 2 minutes of movement—shoulder rolls, sun salutations, or some cat-cow on the mat.
• End the day the same way—maybe a forward fold, hip stretch, or a gentle twist to help you unwind.

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This isn’t about “working out” harder. It’s about weaving movement into your daily rhythm in a way that feels natural and easy to stick with.

No pressure, no perfection. Just move a little, often.

You don’t need to crush a workout to feel better—you just need to move.

Try it for a few days. You might be surprised how much better you feel.

“You don’t need more time—you need more intention. Five minutes of focused movement beats an hour of excuses.”
— Jaxon Rivers, Holistic Fitness Coach