Happy 2026, dear readers. To kick off the new year:

• Starting small for big results

• Micro workouts 101

• Real-life examples

• Microlearning: small bites to boost your brain power

Forget the gym or expensive equipment

Have you ever made promises to yourself to work out more often, only to realize that it’s easier said than done? Enter micro workouts, small bursts of regular movement you do throughout the day, no matter where you are, to reach your fitness goals. It’s an effective strategy that makes it easier to work fitness into busy lives.

As with any new exercise program, please consult your medical professional before beginning.

Starting small…micro small

As with any lifestyle change, be realistic. If you're new to daily exercise, even a minute or two is a great beginning. Simply gradually increase as you feel stronger.

Try connecting your micro workouts to habits you already have. This is known as "habit stacking." For example, do squats while brushing your teeth, or stretch while watching the morning news. The daily consistency will help these movements become automatic.

Focus on movements that improve balance and strength, which is critically important as we age. Simple exercises like standing on one foot, seated marches, or gentle stretches can make a real difference in your daily life.

Listen to your body. Micro workouts should feel energizing, not exhausting. And remember, something is always better than nothing. Those two minutes of movement? They count, and your body will thank you for them.

Micro workouts 101

Think of micro workouts as exercise snacks, short sessions of physical activity lasting from one to ten minutes. Each session can be easily squeezed into your daily routine and replaces a long workout.

The beauty? These little spurts really add up without taking much time. 

Research shows micro workouts can improve your strength, balance, and cardiovascular health just as effectively as longer sessions. 

This can be as easy as taking a 10-minute walk 20 minutes after each meal to rev up your metabolism and energy levels and boost cardiovascular health. Those three walks have the same benefit as one 30-minute walk!

Pick a few exercises from the lists below to create a micro-workout plan you can stick to. Remember, even doing a few of these throughout the day is effective.

• Do several 1- to 5-minute "movement snacks" throughout the day; this has the same benefit as one longer workout.

• Focus on controlling your movements, locking in your muscles, and using short holds.

• A sturdy chair is often enough, but bands or light dumbbells add resistance. 

Upper body & core

• Arm circles: Hold both arms out to the side and make small circles, first going forward for 10, then backward. You can add light weights to boost the cardio benefit.

• Seated torso twists: Gently twist side-to-side to improve spinal mobility and trim your waist and flanks.

• Shoulder blade squeezes: Gently squeeze your shoulder blades together to improve posture and release tension.

Lower body & core (for improving strength and  balance)

Each exercise should be repeated 10 times:

• Chair sit-to-stands: Keeping your arms in front of you, stand up and sit back down to build leg strength.

• Chair squats: Standing behind the chair, hold onto the back and squat down slowly, keeping the weight ON YOUR HEELS to reduce strain. Come back up and repeat a total of ten times.

• Heel raises: Stand and hold onto the back of a chair as you lift both heels off the floor to work calves.

• Leg extensions: Straighten one leg out, hold briefly, then lower. Repeat with the other legs. Complete 10 on each side.

• Leg resistance: Push your knees out against your hands (or a band) to improve hip strength. 

• Seated leg lifts:  Sit near the edge of the chair. Raise both legs until parallel to the floor, then lower. Repeat ten times before moving to the next exercise.

Full body & cardio

• Cross-body crunches: Clasp your hands behind your head. Lift one knee up as you touch the opposite elbow to it. Alternate until completing 10 on each side.

• Chair burpee (modified): With your hands on a chair seat, step back into a plank, then step/hop back in. 

• Seated jumping jacks: Hold arms in front of you while simultaneously kicking legs out and in.

• Seated march: Mimic marching by lifting your knees high and engaging your core. Move your arms as if you were marching. Start slowly and pick up the pace as you’re able.

Real-life examples

The best part about micro workouts is that you can do them almost anywhere: 

• While your coffee brews, try some counter push-ups or calf raises. 

• During commercial breaks, stand up and march in place or do some gentle squats using your chair for support if needed. 

• Invest in a children’s rubber ball to slowly squeeze between your knees and release to strengthen leg muscles, or hold between your ankles while seated and do leg lifts to work on your core.

• Walking to get the mail? Add a lap around the block. 

• Waiting for dinner to cook? Perfect time for some seated exercise, like chair squats.

Remember: micro-moments of movement add up to something tremendous…your health!

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These Feet Were Made for Walking 

Microlearning: small bites of knowledge to boost your brain power

Microlearning is a revolutionary way to stay mentally active and acquire new skills, without the time commitment. But how does it work?

For just a few seconds to 15 minutes at a time, lessons are based on bite-sized modules These can be short videos, quizzes, visuals, or podcasts. So, whether you're exploring a new hobby, keeping up with technology, or pursuing a lifelong interest, these hyper-focused lessons fit perfectly into active lifestyles.

And the advantages are particularly valuable for busy adults. 

Microlearning combats the "forgetting curve" and boosts retention by letting you revisit small, manageable bits of information. The quick, engaging format makes learning more enjoyable and less overwhelming. At the same time, its flexibility means you can learn during morning coffee, while traveling, or between activities…no rigid schedules required.

It's designed for real life, your life, allowing you to grow and discover on your own terms, whenever and wherever curiosity strikes:

• Each module focuses on one clear objective, making it easier to master new concepts without feeling lost. 

• Courses are diverse and complement traditional education methods beautifully

• Learn new skills like using your smartphone's features, exploring gardening techniques, or studying a language before your next trip. 

Resources:

ImprintApp Learn ideas that change how you think. Built by Harvard professors & cognitive experts.

Brain HQ Proven memory, attention, and speed exercises - train your brain in just minutes a day. 

Nibble app Open up the world of well-rounded learning, full of interactive quizzes.

The 10 Best Microlearning Apps for Daily Growth 

Designing your best life

Stay tuned for our newest feature, Designing Your Best Life, with weekly quick tips to enhance the years ahead.

This week’s tip: Begin and end each day with this visual three-minute breathing exercise.