Standing micro exercises by Dr Rachana Jain 27 08 2025

Standing micro-exercises, or "exercise snacks," are short, simple movements like squats, lunges, calf raises, high-knee marches, or balance exercises like single-leg stands that you can do in just a few minutes throughout the day to boost your energy, improve your strength and flexibility, and build a consistent exercise habit. These brief bursts of activity are a great way to incorporate fitness into a busy schedule, as they require little to no equipment and can be done almost anywhere.

Examples of Standing Micro-Exercises
Chair Squats:
Stand in front of a chair, lower yourself as if to sit, then stand back up without actually sitting.
Wall Push-ups:
Stand a foot from a wall, place your palms on it, and perform push-ups by bending and straightening your elbows.
Balance Exercises:
Stand on one leg and hold for 20-30 seconds, then switch legs. You can hold onto a chair or wall for support if needed.
Calf Raises:
Stand with feet hip-width apart and slowly rise up onto the balls of your feet, then lower back down.
High-Knee Marching:
While standing, lift one knee towards your chest, then lower it and alternate legs.
Toe Taps:
Stand and tap your toes forward, to the side, or to the rear, alternating legs for balance and coordination.
Standing Toe Touches:
Reach your arms overhead, then bend at the hips to touch your toes, feeling a stretch in your hamstrings.
Jumping Jacks:
Jump your feet wide apart while raising your arms overhead, then jump them back together. For a low-impact version, step one foot out at a time instead of jumping.
Benefits of Micro-Exercises
Improved Health and Mood:
Short bursts of activity can provide an instant energy and mood boost, according to Numan.