If you’re feeling like you’re in a rut, you’re in for a treat.

Because that little guy in the photo above? That’s a Blackpoll Warbler (Setophaga striata), and on average it weighs less than two quarters.

Yet its unassuming presence belies its secret – these tiny birds have one of the most impressive migration feats of any animal on the planet.

Though they occasionally breed as far south as northern Vermont, the majority of Blackpolls spend their summer months in the black spruce & tamarack forests of Canada’s boreal forests.

And – here’s where they’ll knock your socks off – once they leave their breeding grounds in North America, they’ll fly nonstop for three days over the Atlantic Ocean before reaching their wintering grounds in South America.

If you’re wondering whether you heard that correctly, allow me to repeat: these birds, weighing a mere TWO QUARTERS, will cover an average of 1,800 miles flying nonstop for three entire days. 

For those keeping score, that’s:

• 2 quarters
• 1,800 miles
• 3 days
• Zero rest
• Zero snacks
• 100% percent badass.

In short, they’re the half-ounce hero you never knew you needed.

What can we learn from these master athletes?

You may not be planning to run for three days straight anytime soon (or ever…), but most of us could benefit from building more physical activity into our lives.

In fact, research shows the costs of a sedentary lifestyle are tough to ignore – including increased risk of cardiovascular disease, Type 2 diabetes, obesity, some cancers & an increase in all-cause mortality.

Not to mention that being physically active is also an important & often overlooked intervention in improving mental health.

While the Centers for Disease Control recommends a minimum of 150 minutes of cardiovascular exercise & two of more days of strength training per week for adults, a recent study showed that even as little as ten minutes of activity can be beneficial.

So if you’ve skipped that short hike or workout because you figured it was useless? As it turns out, it isn’t useless at all.

Though the study focused on maximum effort, the take home is that being active, even for shorter amounts of time, is key. 

And given what we know about habits, these shorter bouts may not only be more convenient, but they can help your brain maintain the habit of staying active.

So whether it’s taking that 30-minute hike instead of the 1-hour loop, putting in only 10 minutes at the gym instead of 45, or doing a quick workout on your stairs at home when you don’t have time to go outdoors or to the gym – all movement matters.

And in those moments when you struggle & wonder if you have it in you, remember that little nugget that can fly nonstop for three days.

Without food.

Without water.

Without rest.

Those tiny songbirds might be tired, but they keep going.

They keep pushing,

And they don’t give in until they reach their goal.

And if a half-ounce songbird can cross the open ocean, what could you do this week to find only a few minutes of your day to stay active? 

It won’t always be easy, but just like these wee warblers, you are tougher than you think.

So get out and hike the trails, lift the things, build endurance & embrace your inner Blackpoll!

There’s no doubt that your body – and mind – will thank you for it in the days & years to come.