Small Steps, Big Shifts - The Power of Short Practices ( and the Answer to Not Having Time… )

One of the biggest reasons people say they don’t exercise is simple: time. We’ve all heard it - and probably also said it ourselves: 'I don't have time' or 'I just don’t have an hour to go to class.'

But here’s the thing: you don’t actually need an hour to make your movement matter. Your body doesn’t check the clock before giving you the benefits of moving. What it does respond to is the intention you bring to your practice.

Somewhere along the way, many of us picked up the idea that a 'real' workout has to be an hour or that if we can’t commit to that full block of time, it’s not even worth trying. That reasoning keeps us in a scarcity mindset - it makes movement feel like something we’re failing at if we can’t do it perfectly.

But that mindset keeps us stuck. It makes movement feel like an all-or-nothing task - either you do it perfectly, or you don’t do it at all. And that simply isn’t true.

Movement isn’t about hitting a magic number of minutes. It’s about how you show up for yourself. Five minutes of mindful stretching is still five minutes of connection, breath, and care for your body. And that’s worth something - sometimes it’s worth everything on a busy day.

So instead of waiting for the 'perfect' window of 60 minutes to open up in your schedule, allow yourself to see the value in shorter, more flexible practices.

This begs the question: is 5 -10 minutes is enough? Well, the science is clear: it is!

Research published in the British Journal of Sports Medicine shows that even short bursts of activity - as little as 2 to 10 minutes - can add up to real health benefits when practiced regularly.

These 'exercise snacks,' as researchers call them, improve cardiovascular health, boost your mood, sharpen focus, and help reduce stress. And the World Health Organization also reminds us that every bit of movement counts toward your health. It doesn’t matter whether it comes in one big session or several little ones spread throughout the day.

Think about it: a few minutes of stretching between meetings, walking while you catch up on a phone call, or a quick set of Pilates moves before dinner - it all adds up. Not only physically, but mentally too. You get to feel the reward of showing up for yourself, even on your busiest days.

And this is where things get really meaningful. Movement isn’t just about time spent or repetitions - it’s about connection. When you pause to ask yourself, 'What do I need today?' you shift the focus away from exercising because you 'should' and toward doing it because it supports you. That’s where the practice becomes sustainable and something you're even longing to do.

It doesn’t have to be big or complicated. What matters most is the presence you bring. A short, intentional practice can shift your energy in a way that going through the motions for an hour never could.

So instead of worrying about whether it 'counts', focus on how it feels. That’s where the real magic is. What if, instead, you asked: 'What would support me right now?'

Maybe that looks like a long, sweaty session. Maybe it looks like a gentle 5 mins stretch. Maybe it looks like simply lying down and breathing deeply for a few moments. Honor the answer in whatever way feels doable. That’s where the true value of practice lies - not in the minutes, but in the intention.

When you shift the question, you shift the energy around your practice. It becomes less about obligation and more about nourishment. Less about perfection and more about presence.

Here are 5 suggestions for 'Exercise Snacks'

1. Stretch + Breathe - Roll your shoulders, stretch your arms overhead, fold forward, and take five slow breaths. Instant reset.

2. Walk It Out - Step outside for a brisk walk around the block. Even a short burst of fresh air and movement can shift your energy.

3. Core Wake-Up - Set a timer for five minutes and cycle through planks, bridges, or gentle twists. Small but powerful.

4. Ground + Release - Lie on the floor, bend your knees, place your hands on your belly, and breathe deeply. Feel yourself settle and let go.

5. Dance It Out - Put on your favorite song and just move - shake, stretch, sway, or dance it out. Joyful movement counts too!

   
   

Remember that your practice doesn’t have to be long or complicated. Sometimes the simplest five minutes can give you exactly what you need.