Stacking & snacking: Easy ways to add movement to your day

3 Jun

For many of us, a lot of life happens in a chair. From breakfast at the table to commuting, desk work, and evening downtime, many of our days are shaped, quite literally, by sitting. And while that workout or run is great, it doesn’t undo the impact of staying still, in one particular position, the rest of the time. If the majority of our time is sedentary, our bodies are still spending many hours in one static posture. Even those of us who move a lot, can find that we’re sitting even more.

The good news is that you don’t need to overhaul your lifestyle or find an extra hour in the day to benefit from more movement. By introducing two key approaches of movement stacking and movement snacking, you can move more, get stronger and more mobile, and feel better — without so much as putting on a pair of leggings! What are they?

Movement stacking: Layer movement onto things you're already doing—like brushing your teeth, taking a phone call, or waiting for the kettle to boil. It’s about making the most of your time, without needing extra time.
Movement snacking: Add short, frequent bursts of movement throughout the day—tiny breaks that interrupt long periods of stillness, boost energy, and help your body feel better.

These approaches have made a big difference in my own life, helping me bring more variety, freedom, and play into even the most desk-bound days. Below, I’ll show you how you can start using both, right away.

The "Chair-Shaped" Trap

Modern bodies are becoming highly skilled at sitting. Unfortunately, that comes at a cost: tight hips, sore backs, stiff shoulders, reduced circulation.

And while there’s nothing wrong with sitting itself— when our sitting position is always in a chair, it’s the lack of movement variety that causes problems. If our bodies spend hours each day in a single shape, they adapt to get really good at being in that shape! Often at the expense of being strong and mobile in other useful shapes and positions. So the goal isn’t to stop sitting. It’s to add in more variety—different shapes, different loads, different activities.

The brilliant biomechanist Katy Bowman describes movement as being akin to diet - we need a variety of movement macro and micronutrients. Rather than sitting all day and then doing a single intense workout - like fasting all day then bingeing at dinner - a more balanced, sustainable approach can be to add in small servings of movement across the day. That’s not to say don’t do the workout, but don’t only do the workout.

That’s where stacking and snacking come in - changing how we move throughout the day by integrating movement and variety into our existing tasks—without needing extra time, equipment, or major workplace changes.

Movement stacking: Layer movement onto things you already do

I first came across this idea from Katy Bowman. Movement stacking is about layering movement onto things you already do. Instead of needing to make more time, you get more from your time.

Here are a few simple ways to stack movement into your day:

While standing: Do calf raises or practice single-leg balance while waiting for a meeting to start, brushing your teeth, or queuing at the shop.
While sitting: Try head ramping (a gentle posture reset—ears back over shoulders) or seated rotations to keep your spine mobile.
During phone calls and meetings: Turn calls into walking conversations—indoors or outdoors. For video calls, try standing or floor-sitting instead of staying in a chair.
During social time: Suggest movement-based meetups—like a walk, a park bench coffee, or a short stretch together—instead of always gathering around a table.

Movement snacking: Small bursts of movement for a big impact

This is about adding in short, frequent movement breaks that interrupt stillness. I came across this idea from MovNat. Movement snacks are two-for-one as they firstly add movement to our day and secondly interrupt periods of prolonged sitting in a static position.

Here are a few easy snacks to try adding in…

The 30-second rule: Every 30 minutes, take just 30 seconds to move—stand up, stretch, change position, or walk around the room. Want to get your heart rate up? Try walking up and down the stairs 3–5 times.
Lunchtime walks: A 5–10 minute walk after lunch can help beat the afternoon slump, aid digestion, and refresh your focus. Bonus points for sunshine or fresh air!
At home: Waiting for the kettle to boil? Do 10 each of three classic bodyweight moves: squats, pushups (against a wall or counter if needed), and crunches or standing knee lifts. Quick, simple, effective.
Two-minute dance break: Put on your favourite song and dance like no one’s watching—even two minutes of joyful movement can lift your mood and shake off stiffness.

You don’t need to break a sweat or even leave your workspace. The key is frequency and variety and now that many of us have the opportunity to work from home they’re easier than ever to add in. These little moments add up.

Shape your space for movement

Make it easier to move more by designing for it. By tweaking your environment, you can naturally add more movement and position variety into your day—without having to think twice.

While working: Create a revolving workstation to break out of the chair-shaped default. Use a high table or countertop to stand for part of your day, and set up a floor workstation with a cushion and low table for variety. Try rotating between positions every hour to gently challenge your muscles, joints, and alignment.
During downtime: Rethink your leisure spaces. Could you clear a corner in your living room for floor sitting while reading or watching TV? Adding a mat, cushion, or yoga block makes it inviting—and encourages your body to move into new shapes more often.

Small environmental tweaks like these can gently nudge you to move more, without needing extra motivation or reminders. These are two shifts I’ve made in my own space, and they’ve changed how I move through the day—helping me stay out of the chair-shape rut and feel more energised, mobile, and grounded.

Why it’s worth it: The benefits of micromovements

Here’s what movement snacking and stacking to break up long periods of sitting can do for you:

Better creativity, decision-making and problems solving: Movement plays a crucial role in brain function, particularly in the prefrontal cortex—the area responsible for these functions.
Boost energy: Even short bursts of movement improve circulation and oxygen flow to the brain, helping us feel more alert and less fatigued.
Reduce aches & pains: Regular movement helps counteract the aches and pains that come from staying in one shape too long.
Support better metabolic health: Frequent movement may improve blood sugar regulation and reduce the risk of conditions like type 2 diabetes.
Build resilience to stress: Moving helps our bodies reduce cortisol, promoting resilience and reducing the long-term effects of chronic stress. It’s like letting off a pressure valve regularly throughout the day.

Making it a habit

The hardest part of moving more? Remembering to do it. We’ve all been there - we sit down at our desks to get something done and two hours flies by before we’ve even noticed.

Here are some ways to make it easier:

Set timers on your phone or watch for regular reminders, or explore apps - technology can be our friend here.
Link movement to existing habits—do 10 squats every time you get up for a drink, or 10 push ups after every bathroom break.
Rethink your environment to make it easier — make it easy to sit on the floor during work/leisure time.

What’s one change you can make today?

If you think you might benefit from more stacking and snacking, one way to start is to think of just one change that you could make. Pick a stack or snack that feels realistic for you, and commit to it for 2 weeks. If it sticks, add another! If it doesn't stick, try another.

It’s not about being perfect—it’s about being consistent. Because the best kind of movement is the one you’ll do.

Small shifts, big impact

We don’t need a perfect routine, a gym membership, or an extra hour in your day to move more. We just need to rethink how we integrate movement into our day.

These micro-movements add up across the week. They can reduce stiffness, boost circulation, support focus, and build the kind of everyday strength that helps you move through life with more ease and energy.

So stack and snack away - your body will thank you! Let me know in the comments —I’d love to hear what you’re trying and how you get on!

Want to move more — in a way that works for your life? I help people like you feel stronger, more energised, and more at ease in their bodies, without rigid routines or all-or-nothing thinking.

Ready to move more, feel better, and stay consistent? Get in touch today.