Guides

Short, honest guides to moving more on ordinary days — written by the maker of Exercise Bites, in the same spirit as the app: small movements, no gym, no gear, nothing to maintain.

• Desk stretches that fit between meetings
  Seven gentle moves for shoulders, neck, back, and legs — each about two minutes, in work clothes, at or near the desk.
• Exercise snacks, explained
  What the term means, why researchers keep writing about short bursts of movement, and how to fold them into a normal day.
• Gentle moves for a stiff neck
  Slow tilts, chin tucks, shrugs, and breath for the ordinary stiff neck of a long screen day — and when to see someone instead.
• A hotel-room reset with no equipment
  A ten-minute sequence for travel days — wake the legs, undo the flight, land properly. Plus two moves that work in row 23.