What counts as a micro-workout?
A brisk march while the kettle boils, two minutes of air squats, or a short stair climb all count. The useful definition is simple: a small, intentional bout of movement you can start without changing clothes or travelling anywhere.
Is an exercise snack the same thing?
Usually. Research often uses exercise snack for brief, purposeful bouts separated through the day. Micro-workout is the broader everyday term. Neither replaces the full weekly activity guidelines on its own unless the total effort and time add up.
Start with a trigger, not a timetable
Attach one movement to something that already happens: the end of a call, an ad break, the microwave, or brushing your teeth. One reliable trigger is easier to repeat than a perfect weekly plan.
Keep the first week easy
Choose one low-impact movement and stop while it still feels manageable. Add another gap later. The goal is to make starting ordinary, not to make every short session exhausting.
Track what accumulated
Log the time you actually moved, including bursts you stopped early. A running total shows the useful part: what happened. It does not turn an interrupted day into a failed plan.