You may not have long blocks of time to exercise, but waiting for a train or a microwave happens every day. This guide collects movements under three minutes that can be done standing or sitting, sorted by situation, with tips for combining them. Gaps in your day become allies, and moving can become a natural habit.

Recommended for: For people who want to start with short movements.

- 30 gap exercises by situation

- Moves while waiting for trains

- Moves while the microwave runs

- Using a three-minute timer

- Combination example cards

- Done-day checklist

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice, diagnosis or treatment. Please consult a professional if you have health concerns.