How To Take Care of Yourself With Limited Time

Read Time: ~4 minutes
Time to perform exercises: ~2 minutes

Hey there!

This week's Move More Minute is a special edition created for Gray Monster. A free, heartfelt newsletter that supports people caring for aging loved ones.

We know how hard it is to care for someone else while also trying to take care of yourself. You're juggling appointments, medications, meals, emotions… and often, your own body and mind are running on empty.

But honestly? These techniques work for anyone who's stretched thin, whether you're caring for loved ones, managing work stress, or just struggling to find time for yourself in a busy life.

So today's issue is for you.

Not a 30-minute workout or long meditation. Just a few simple breathing techniques and tiny movement breaks to help you reset, even when you feel like you don't have a second to spare.

Let's make a few minutes count.

Movement Snacks: Tiny Effort, Big Benefits

You don't need a gym or a full workout. Research shows short, frequent movement breaks (even just air squats) help control blood sugar, improve energy, and protect your muscles.

✅ What the research says: A 2022 study had people interrupt long sitting periods with 10 squats every 45 minutes.

This group had:

✔️ Better blood sugar control
✔️ Lower insulin spikes
✔️ Improved muscle activity

Source: Moore et al., 2022 - PubMed

Breathe First: 3 Ways to Calm Your Nervous System

When stress is high, pausing to breathe can feel impossible, but it's one of the fastest ways to lower your heart rate, clear your mind, and reduce tension.

Here are 3 quick options you can try today:

1. Box Breathing

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold empty for 4 seconds → Repeat 4–5 cycles

2. Belly Breathing (Diaphragmatic)

• Place one hand on your belly

• Inhale through your nose, feeling your belly rise

• Exhale through your mouth, feeling it fall → Do 6–10 slow breaths

3. Alternate Nostril Breathing

• Close your right nostril, inhale left

• Close your left nostril, exhale right

• Inhale right, close, exhale left → Repeat 5–10 cycles

Just 1–2 minutes can make a difference.

Pick a Snack: 2-Minute Exercises You Can Do Anywhere

Choose one of these simple exercises to do after your breathing technique. Both work your legs and can help improve your overall health with no equipment needed.

Bodyweight Squats

• Stand with feet hip-width apart

• Push your hips back like you're sitting in a chair

• Keep your chest up and knees tracking over your toes

• Lower until your thighs are parallel to the floor (or as low as comfortable)

• Press through your heels to stand tall

• Repeat 10 times

Sit to Stand + Calf Raise

• Sit in a sturdy chair with feet flat on the floor

• Without using your hands, stand up by pushing through your heels

• Once fully standing, rise up onto your toes for a calf raise

• Hold for 1 second, then lower your heels

• Sit back down with control

• Repeat 10 times

Recap: 

Choose:

• One breathing technique: box breathing, belly breathing, or alternate nostril

• One movement snack: squats or sit to stand + calf raise

Perform as directed every 45 minutes-1 hour. These few exercises make a big impact and help keep your mind and body healthy.

Make It Happen in Real Life

If you want to make this stick, you can:

• Anchor the exercises to something you're already doing

  • Ex: Breathing while waiting for water to boil, squats after brushing teeth, or sit to stand during a phone call

• Set a reminder every hour to stand up, breathe, and move

Remember: you don't have to do it perfectly. Just a few moments here and there adds up.

What Do You Want To See Next?

We're back to our regular Move More Minute editions next week, and we'd love your input on what you want to see. Each week, we send practical movement tips and quick exercises straight to your inbox, and our readers vote on upcoming topics.

Click below to vote for the next newsletter topic.

One More Thing

If you're not already subscribed to Gray Monster, I highly recommend it.

It's a free, compassionate newsletter that supports people caring for aging parents, spouses, or loved ones. Full of honest stories, helpful resources, and community.

Click here to check out Gray Monster

They're doing something special, and you deserve to be part of it.

Take care of yourself today, even just for two minutes. You're worth it.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.