3D movement snacks and everyday change

Does engaging in short-duration, low-intensity 3D movement sessions influence self-reported physical and emotional states in midlife women?

• Qualitative interviews (N = 23)
• Participants: Women aged 37 to 66
• Training format: Self-directed 3D “movement snacks” lasting 5–10 minutes per day, practiced at home.

• Increased postural awareness and upright alignment
• Perceived gains in daily energy and mood stability
• Subjective improvements in digestion, flexibility, and recovery
• Development of body–mind connection through brief routines Integrated short movement practices into everyday routines such as morning bathroom rituals, cooking, grocery shopping, and other daily activities, making active living a natural part of life.

Brief, daily 3D sessions were perceived as a feasible way to enhance self-regulation, posture, and body awareness without requiring significant time or equipment.