Use Your Toilet Breaks to Move More – the Post-Pee-Pair Technique

Updated: June 30, 2022


This is one of the simplest and most effective “hacks” I know for creating more opportunities to move throughout your day. And if you have an office-centric, more sedentary type job, this can be a lifesaver.

It’s benign-looking, but it packs a punch over the course of the day (especially if like me, you drink 2-3 liters of water during the day).

The premise is to think of 2 exercises that you can repeat 5 to 10 times each, within no more than 1 minute in total.

So all 20 reps will take you no more than a minute.

Then each time you go to the loo, you commit to just doing those 2 exercises.

I call this movement technique the Post Pee Pair. But in reality, you can expand it to post poos too — lol…

And if you’re feeling particularly fit and enjoy the challenge this can turn into, you can make the PPP to a PPT (post pee three ;o)

The exercises you choose should be challenging enough to get you a bit out of breath, but not so challenging that you start avoiding the toilet.

Here are some ideas, depending on the toilet facilities you have at your disposal (I work from home, so for me there are no limits).

  • Push-ups
  • Air squats
  • Burpees
  • Kettlebell swings
  • Lunges – any variation
  • Jumping jacks
  • High knees on the spot
  • Jump lunges
  • Jump squats
  • Hollow rocks
  • V-ups

My favorite part about this daily movement routine is that I can use it to get better at an exercise I find challenging or one that I want to master.

For example, I’d always found triceps pushups very gnarly in my gym classes. So I added them to my PPT. Within 2 weeks of doing that, triceps pushups were no longer an issue AT ALL!

Then I did the same with Hollow Rocks :o)


Your Call to Tiny Little Action

I know this one’s weird. It almost feels like you have a filthy little secret, but it’s such a barrier-free way to remember to move more in our office-based lives. It’s also a good way to stack in the added benefit of getting stronger at a challenging move.Let me know if you decide to try it. Which 2 exercises did you pick? How many times did you hold off going to the loo just so you don’t have to do the PPP (post-pee pair) :o) – hahaha!

P.S. Stay curious. Never lose your colour & shine…

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