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Movement snacks: short bursts of activity through the day

By Scott Chapman, founder · 20 October 2026 · 4 min read

A lot of people picture exercise as a long session: an hour at the gym, a class, a big walk. If that does not fit your body, your energy or your day, it can feel like there is no point starting. But movement does not have to come in one big block. A few minutes here and there counts, and it adds up. Some people call these short bursts "movement snacks".

This article is general information, not medical advice. If you have a health condition, or you are not sure what is right for you, check with your GP, physiotherapist or exercise physiologist first.

Why a little counts

The World Health Organization's 2020 guidelines on physical activity are clear that doing some physical activity is better than doing none. They say that if you are not currently meeting the recommendations, doing some activity will still bring benefits to health. They also suggest starting with small amounts and building up gradually over time.

The same guidelines changed one important detail. WHO's 2010 guidelines said activity had to happen in bouts of at least ten minutes to count. In 2020, WHO said that moderate to vigorous activity of any length now counts towards the recommendations. WHO's own summary puts it simply: all physical activity counts.

The guidelines apply to people of all abilities, and for the first time they included recommendations for people living with disability. They note that adults with disability may want to talk to a health professional or a disability and physical activity specialist about the type and amount of activity that suits them.

What Australia's guidelines say

Australia's movement recommendations for people with disability suggest breaking up long periods of sitting still as often as possible, and trading some sitting time, such as screen time, for movement. They also suggest starting slowly and building up if you can.

The recommendations for adults go a step further. They say that replacing time spent sitting still with activity of any intensity can bring greater health benefits. Light activity counts too. You can read more in our guide to what Australia's movement guidelines say for people with disability.

Ideas for two to five minutes

Pick what suits you, seated or standing, and go at your own pace.

Seated punches. Punch forward with one arm, then the other, for one song.
Heel and toe lifts. Lift your heels off the floor, then your toes. Repeat ten times.
Reach for the shelf. Reach up high, then out to each side, as if you are getting things down from a cupboard.
Stand up in the ad break. If standing is right for you, stand up, take a few steps or march on the spot, then sit back down.
The long way round. Walk or wheel to the letterbox, the far end of the hallway or the next room and back.
One dance. Put on a favourite song and move however you like until it ends.
A gentle stretch. Turn your head slowly to look over each shoulder, or circle your wrists and ankles.

Weaving it into the day

The trick is linking a short burst to something you already do.

Tie it to a routine. A few minutes after breakfast, before lunch and when the kettle boils.
Use what is around you. A television ad break, the end of a phone call or the start of a favourite show.
Do it together. A support worker, housemate or family member can join in, and it can turn into a bit of fun.
Notice how you feel. Some days you will want more, some days less. Both are fine.

Stay safe

Start small. One short burst a day is a real start. Add more when you are ready.
Use a steady base. A firm chair without wheels, or a wheelchair with the brakes on. Hold onto something stable when you stand, if that helps.
Stop if something hurts, or if you feel dizzy, short of breath or unwell, and get advice.
Ask about changes. If your health, medication or mobility changes, check in with your health professional before you add more.

A way to start

The Move door in the Able Wellness app has seated and standing exercise videos, so you can pick a few minutes that suit you today and follow along at your own pace.