Movement Snacks
Hello everyone, Maeve here with my first newsletter! I'm excited to be bringing my knowledge as a hypermobile physical therapist specializing in supporting dancers. This week I want to talk about having little “movement snacks” to keep your body in motion even when it's hard.
When life gets busy, symptoms flare, or energy levels are low, maintaining an exercise routine can feel overwhelming. The good news is that movement doesn't have to happen in long, structured sessions to be beneficial. Here are a few ways to stay consistent when your usual routine isn't realistic.
Something Is Better Than Nothing
It can be easy to compare yourself to what you were able to do last year, last month, or even yesterday. However, showing up in any capacity is always better than not showing up at all.
Consider identifying one or two movements that feel safe and manageable regardless of your energy levels. Having these "go-to" options can help you maintain consistency, even on difficult days.
One example is diaphragmatic breathing. Not only can it help calm the nervous system, but it also engages the deep core muscles that support stability. As an added bonus, it can be performed in a variety of positions, allowing you to adjust the challenge level based on how you're feeling.
Increase Your Rest Breaks
As your strength and endurance improve, you may build up to completing multiple sets of exercises in a single session. On flare days, however, this may place more demand on your body than it can comfortably handle.
Instead of skipping your exercises altogether, consider spreading them throughout the day. For example, you might complete one set in the morning and another in the afternoon. Your muscles still receive the stimulus they need, while your energy reserves are less likely to be depleted all at once.
Scale Things Back
Some days, a full routine may simply feel out of reach. When this happens, think about the purpose behind each exercise and look for a simpler way to achieve the same goal.
For example, if you typically perform squats to strengthen your glutes and hamstrings but prolonged standing feels challenging, take the exercise to the floor—or bed. Bridges, or simple glute squeezes, can target the same muscle groups with less demand on your body.
Remember: consistency doesn't require perfection. Small, manageable "movement snacks" throughout the day can add up and help you maintain momentum, even during more challenging weeks.
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This blog is written based on personal experience and is not medical advice. Always ask your doctor for individual concerns and support.