Get Moving! Five More One-Minute Movement Breaks

Continue your wellness journey with these quick energy boosters

Last week I shared five simple one-minute movement snacks to break up time spent sitting. Here are five more creative ways to keep moving throughout your day. These quick exercises – from gentle stretching to more vigorous movement – are perfect for those of us finding our fitness sweet spot after 50.

1. Shoulder Mobility Enhancer

Over time, our shoulder mobility can decrease, limiting everyday movements like reaching for items on high shelves. The shoulder flossing exercise is remarkably effective: grab a resistance band, scarf, or towel and create tension as you bring it forward, over your head, behind your back, and down. Then reverse the movement. This gentle mobilization helps maintain range of motion in the shoulders and upper back, areas that often become restricted with age and desk work.

2. Balance Builder

Balance naturally declines as we age, but we can fight this tendency with regular practice. Try standing on one leg for  30 or 40 seconds, then switch sides. When you’re ready for more challenge, try closing your eyes! I like to do this one while brushing my teeth or washing the dishes. Maintaining good balance isn’t just about preventing falls; it keeps us confident in our movement and supports overall activity levels as we age.

3. Dynamic Movement Break

Sometimes we need to wake up our whole body with larger movements. Standing arm and leg swings are perfect for this! While standing, swing your arms forward and back in a natural motion. For leg swings, hold onto something stable if needed, and swing one leg back and forth, and side to side. Remember to engage your core throughout; this stabilizes your spine while adding a subtle abdominal workout.

4. Heart Rate Booster

When you need a quick energy lift, nothing beats jumping jacks for efficiency. They rapidly increase circulation and wake up your entire system. Bonus: they require no equipment and minimal space! If jumping doesn’t feel good for your joints, try the modified version by stepping one foot out to the side while raising your arms, then alternating sides. Even this gentler version provides cardiovascular benefits and gets your blood flowing.

5. Upper Body Strengthener

Push-ups are truly adaptable to any fitness level. You can do them against a wall (easiest), against a bench or desk (moderate), or on the floor (most challenging). The key is maintaining a straight spine by engaging your core muscles throughout the movement. Aim for whatever number feels appropriate in one minute. Quality matters more than quantity! This exercise strengthens your chest, shoulders, and arms – areas that help us maintain independence with daily activities like carrying groceries or pushing doors.

Keeping The Momentum Going!

Adding these five new movement snacks to last week’s suggestions gives you a variety of options to suit your energy levels and workspace restrictions. I encourage you to mix and match these ten exercises throughout your day – perhaps the gentler ones in the morning to wake up your body, and the more vigorous options in the afternoon when energy typically dips. Remember, consistency beats intensity, especially for those of us embracing our bodies’ changing needs after 50. Even one-minute movement breaks can accumulate meaningful benefits for both body and mind when practiced regularly.

Want to know more about today’s topic? Do you have a suggestion for future posts? Leave a comment below – I’d love to hear from you!