Micro-Training: How to Stay Fit Without the Gym

Imagine you have 5 minutes of free time between two meetings. What will you do first? I open the window and take a deep breath, focusing on my body.
I'll quickly reply to one more email so I have a clearer mind.
I will watch something fun or inspirational.
I will start to think about what else I need to accomplish today.
I'll do a few squats or stretch – my body needs it.

You feel tension in your shoulders and neck after a long day at the computer. How do you respond? I ignore it, it will pass.
I will take a short break and massage my neck.
I will immediately start searching for exercises for relaxation.
I'll bite my teeth, after all, I'm not made of paper.
I am trying to relax my body with music or movement.

When you walk up the stairs, you notice that you get a bit out of breath. What crosses your mind? It's nothing, just a normal day – I'm just not having a good day today.
Well... maybe it wouldn't hurt to have more exercise.
Oh, I hate these reproaches.
That's a signal – I'll do something about it.
Interesting, my body is signaling something to me – I will listen to it more.

At the workplace, a short morning warm-up for the team is suggested. How do you respond? Great idea! Finally a bit of exercise.
That's embarrassing, I'd rather pass on it.
I will consider it, but I want to see it first.
I have my own pace, I don't need a group.
I'll give it a try, maybe it will be fun and relaxing.

You see someone exercising in the park during the lunch break. What do you think? Admirable – he takes it seriously.
I wouldn't be able to relax like that in public.
It reminded me that I used to work out too.
I probably wouldn't feel comfortable, but respect.
Maybe it's time to try something like that.

What place comes to your mind when you hear the word "micromovement"? Kitchen while waiting for coffee.
Elevator – but I prefer to walk.
Public transport stop - time for a few steps.
Desk – and my stiff body.
Bathroom – where I do a few squats while brushing my teeth.

You perceive your body the most when... Something will respond – pain, fatigue.
I am in motion and I feel the energy.
I exercise or focus on my breath.
Something isn't working for me – that's when I realize my limits.
In peace – when I am just like that.

How do you envision the ideal way of taking care of yourself? Silence, space for oneself, breath.
Morning ritual – a bit of movement and water.
Something spontaneous that doesn't bore me.
When I achieve a goal – that's the best feeling.
Through little things during the day – not big plans.

What do you think of when you hear the word "training"? Sweat, discipline, goal.
Fun, movement, joy.
Something that needs to be planned.
Nothing for me – I don't have time for that.
The connection between body and mind.

What is the biggest obstacle to movement for you during a regular day? I forget – I simply don't think about it.
I have no privacy or space.
I don't feel like starting.
I don't know what exactly I should do.
I feel resistance, but I know I need it.