The Three Levels of Movement

In her book Move Your DNA1, biomechanist Katy Bowman explains that we can be both active and sedentary.

You can show up dutifully at the gym and spend the rest of your days sitting.

And while the exercise is great, all of that sitting is still detrimental to your health.

So, to move sufficiently throughout each day, it’s helpful to think in terms of micro-, mini-, and macro-movements.

Here are some habit algorithm examples you can use as inspiration:

  • Micro-movement: After I open my email, I will stretch my back.
  • Mini-movement: After I get out of bed in the morning, I will do five minutes of yoga.
  • Macro-movement: After I leave the office on a Monday, Wednesday, or Friday, I will go running.

By filling your days with small and big movements, you’ll help your body get the activity it needs to stay strong and healthy.


  1. Move Your DNA by Katy Bowman

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