10 Science-Backed Movement Snacks to Boost Energy on Your Busiest Days

5. Desk calf raises — 30 to 60 seconds

Calf raises are a tiny habit that can relieve heaviness in the legs and improve circulation, especially after long sitting periods. Stand behind your chair, rise onto the balls of your feet, hold briefly, then lower. Repeat steadily for 30–60 seconds. This move pumps blood out of the lower legs, reduces venous pooling, and gives you a subtle pulse of energy from improved circulation. Activating the lower-leg muscles also supports ankle mobility and stability, valuable for balance as we age. If standing isn’t comfortable, perform seated heel raises with feet flat on the floor and lift just the heels while keeping toes down. Use calf raises during brief screen pauses or while waiting for a kettle to boil—little times of movement like this add up to meaningful circulatory benefits across the day.

6. Seated spinal twists and chest opener — 1 to 2 minutes

A quick sequence of seated twists followed by a standing or seated chest opener helps unwind the torso and restore fuller breathing. Sit tall, rotate gently to each side for 20–30 seconds, then interlace fingers behind your head or back and open the chest for another 30–45 seconds. This combination relieves tension that builds from hours at a desk and encourages deeper breaths, which directly improves daytime energy by boosting oxygen intake and calming muscle tightness. Twists also stimulate the spinal muscles and encourage mobility, which reduces stiffness that can contribute to fatigue. Older adults should keep rotation gentle and use a support if needed. Try this snack after long stretches of emailing or when you feel neck and chest tightness—your mind often follows how your chest and spine feel, so easing tension can sharpen attention.