It was a company health fair, full of energy and people looking for ways to improve their well-being. I was discussing micro habits at my booth, those small, 1-5 minute actions that, when done consistently and intentionally, can truly move the needle on health and fitness goals.
A young guy approached my booth, showing clear confidence. He told me he took a high-intensity cardio class at the gym 4-5 days a week, adding that he thought micro habits were really just for his unfit co-workers.
I told him I thought it was excellent that he already had a routine he enjoyed and was consistent with. We spoke for a moment about the benefits he saw from the class and how it made him feel.
Then, I offered a slight shift in perspective. "Micro habits are not just for those who haven't established an exercise routine, though they are certainly helpful for those people. People like you and me, who are already dedicated to exercise, can benefit just as much. That one hour you spend in the gym is great, but how you approach those other 23 hours can impact your results."
That is the key area where these small habits provide real value. Every aspect of our lives, including our sleep, recovery, nutrition, relationships, and stress management, shapes our health. All of these factors continually influence our overall health and the results we achieve from all our efforts.
The OTHER 23-HourS: Health Beyond the Workout
Your dedicated time at the gym builds physical resilience, but the quality of the other hours dictates how well your body recovers and performs. These small, intentional actions throughout the rest of your day optimize your overall health environment.
Movement and Recovery: Intentional Breaks
Consistent physical activity, like your high-intensity class, as long as you are recovering properly, is a net positive. However, prolonged periods of inactivity, even after a great workout, can lead to muscle tension. Our bodies thrive when they have variety in movement. Here is how micro habits can help:
Micro Habits for Movement:
The Standing Cue: Set a reminder on your device to prompt you to stand up and shift your position every 30-60 minutes.
Stair Advantage: Choose the stairs over the elevator or escalator whenever the opportunity arises for a short and effective burst of movement.
Walking Conversations: If possible, suggest taking phone calls or quick one-on-one meetings while walking. Movement often enhances focus and energy.
The Desk Reset: Perform a few simple stretches while seated, neck rolls, shoulder shrugs, or ankle circles. These only take moments but effectively interrupt stiffness.
Breathing and Focus: Stress Reduction
High-intensity exercise helps manage stress, but balancing that physical demand with recovery is how we improve. Incorporating quick breathing practices can help shift your nervous system into a state of rest and repair, reducing overall stress and improving clarity.
Micro Habits for Breathing & Mindfulness:
Mindful Minute Check-in: Take a minute, multiple times daily, to focus entirely on the sensation of your breath. Inhale smoothly, feel your diaphragm expand, and exhale fully. I try to remember to do it every time I check my phone.
Box Breathing Technique: Use a simple count of four for the inhale, four for the hold, four for the exhale, and four for the hold. A few repetitions can quickly calm an overstimulated mind.
Pre-Sleep Relaxation: Dedicate 2-3 minutes before sleep for slow, deep abdominal breathing, it is a signal to your body that it is time to transition into sleep.
Sensory Grounding: Take a brief moment to name what you can observe around you, for example, focusing on five things you see and four things you hear. It's a quick way to anchor yourself in the present.
Nourishing Your Body: Small Nutritional Wins
Many dedicated gym-goers believe they "eat well," yet small, strategic nutritional additions can provide noticeable benefits. Consistent choices throughout the day have a cumulative effect that supports energy and recovery.
Micro Habits for Nutrition:
Water First: Establish the habit of drinking a full glass of water immediately upon waking before coffee.
Fiber Focus: Increase your daily fiber intake: Add a tablespoon of ground flaxseed to oatmeal or yogurt, or choose a high-fiber fruit like a pear as a snack. Fiber supports digestive health and sustained energy.
Protein Consistency: Ensure every meal and snack you eat includes a source of protein to help maintain stable blood sugar and support muscle repair.
Vegetable Booster: Aim to include one additional serving of vegetables in a meal today.
Mindful First Bite: Before you start eating a meal, pause for a moment of quiet reflection, then take the first bite slowly, focusing on its texture and flavor. This simple act encourages more deliberate and mindful eating.
Holistic Health: Beyond Physical Fitness
Health is not limited to our workouts and what you eat. It includes our mental, emotional, and social well-being. These areas are interconnected, and supporting them contributes to physical health.
Micro Habits for Holistic Health:
Daily Gratitude: Spend 1-2 minutes writing down or simply reflecting on three specific things you genuinely appreciate or are grateful for today. It is a gentle but effective mood booster. Can’t think of anything? The miracle of nature. Your breath. Your last meal.
Social Connection: Send a brief, thoughtful text or make a short phone call to a loved one or a friend. Building and maintaining social relationships is essential to long-term health.
Digital Disconnect: Take a designated ten-minute break away from all screens to look out the window, doodle, or stretch without device distraction.
Sleep Hygiene Prep: Set a sixty minute timer before your desired bedtime. During this time, turn off bright screens, dim the lights, and engage in a calming activity, such as reading a physical book.
Self-Reflection: When faced with a challenge or setback, pause and offer yourself the same understanding and objective support you would give a trusted friend, or a child.. Acknowledging your experience without harsh judgment is a form of recovery.
Deepen Your Self-Inquiry with a Focused Question. To further apply that understanding and support, ask yourself, "What is the story I am telling myself about this situation?" Posing this simple question often gives you the space to step back and examine your assumptions, allowing you to see the circumstances more clearly and calmly. This question low-key changed how I view the world in the most positive of ways.
The conversation with the dedicated gym-goer highlights an important realization. An hour of high-intensity cardio is a tremendous commitment, but the impact of that effort can be dramatically enhanced by what happens in the remaining 23 hours. Micro habits are great for people new on their health and fitness journey, but they are just as impactful for those of us who already prioritize our health in the gym.
Think about the compounding effect of combining hard workouts with consistent, quality sleep for hormone regulation and muscle repair. Consider the improved mental clarity gained from daily breathing practices.. Imagine the sustained, even energy provided by small, deliberate nutritional choices that fuel the body optimally all day.
These micro habits are not substitutes for your dedicated exercise time, but a support system. They optimize recovery, manage daily stressors, fill nutritional gaps, and ensure your body and mind are working effectively, not just during your workout, but throughout every single day.
The beauty of micro habits is that they are appropriate for everyone: the former athlete who hasn't exercised since college, the sedentary office worker, and the woman in your office who you heard is training for a marathon. Whether you are already consistently exercising or are just beginning to focus on your well-being, micro habits can improve your results when done consistently and intentionally.
Start by trying just one or two small, deliberate actions into your day, and pay attention to how those minimal efforts lead to improvements in your overall well-being.
Questions? I’d love to help.
Lea
Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as in-person and virtual training / coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
You put in the work at the gym, but what about the other twenty-three hours of your day?
Workouts are a great start, but true well-being is woven into your whole life: through your sleep, recovery, stress management, and micro-movements. These small, one to five-minute actions, like taking a mindful breathing break or choosing the stairs, are not just for beginners; they are essential for optimizing the results of your hard work.
Discover simple, intentional micro habits in movement, focus, nutrition, and recovery that enhance your health all day long, ensuring your body and mind are working effectively, not just during your workout, but every single day.