Kyle Collinsworth


A micromovement is a quick exercise that can be done immediately and quickly without changing clothes or your environment.


You're watching tv, and a commercial comes on. So, you get off the couch and do a set of 10 push-ups.

You're folding clothes and feel too much repetitiveness. So, you do five pull-ups.

You're lying down and scrolling through social media. So, you get up and go on a 5-minute walk.

These quick micromovements are important for a few reasons.

1. They're Compounding

If you do 10 sets of 10 push-ups throughout the day, then you'll end up doing 100 push-ups a day, and 700 in a week. And if you continue doing micromovement push-ups throughout the month, you'll end up doing 2,800. Doing ten push-ups randomly throughout the day is simple, takes very little time, and, if you're consistent, will get you big-time results.

2. They Aren't Time-Consuming.

For the average person, doing ten push-ups takes about 20 seconds. Some can even do it in 7-8 seconds. So, if you do 10 sets of 10 push-ups a day, it would only take you 3 minutes and 33 seconds to complete 100 push-ups on average. That's insanely efficient, and it's less strenuous on your body and mind.

3. Easy on the Body

Doing quick bursts of micromovements is so easy and efficient, your mind and body start to crave doing them. When you do these movements (if done right and tailored to you), you shouldn't be sore or affected by them the next day. These movements should be brief, spread-out, and easy. But when consistent, it should add up in a big way.

4. Interrupt Prolonged Inactivity

"When you use a single position repetitively, such as curling your body into a comfortable work chair for hours every day, muscles, joints, and arteries will adapt to this repetitive positioning by changing their cellular makeup and becoming literally 'stiff,' with reduced ranges of motion and an actual hardening of the arterial walls in those areas."

Katy Bowman.

Micromovements are a way to break up any physical or mental repetitions you have in your life. And having consistent daily movement ensures that our bodies stay youthful and agile.

Ideas for Micromovements

  • Push-ups
  • Pull-ups
  • Planks
  • Body squats
  • Tricep dips (on couch edge or chair)
  • Lunges
  • Jump Rope
  • Five-Minute Walk
  • Squat Jumps

Remember, the number of reps you do per micromovement doesn't have to be strenuous and challenging!

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