Finding simple and effective ways to incorporate more physical activity into your daily routine can have a profound impact on your mood and overall health and wellbeing. Here are some easy strategies to make every move count.
Consider walking for short errands instead of driving, taking the stairs instead of the elevator, or simply enjoying a stroll during your lunch break. Small steps can add up!
Take regular standing breaks or switch to a standing desk. Standing promotes better posture and energy levels.
Household chores can be a surprising source of physical activity. Chores like vacuuming, gardening, or even cooking require movement and energy, turning mundane tasks into opportunities for exercise.
Whether it’s getting up to walk around the office between meetings at work, or doing a few stretches between episodes of a show, use natural breaks in your day to move.
Simple exercises at your desk can make a difference to your mood. Try leg lifts, seated stretches, toe taps, or ankle circles. Even discreet exercises can get your blood flowing.
Whether you’re at work, out shopping, or running errands, opt for the longer route to your destination. Avoid shortcuts to naturally increase your walking distance.
Wearing a fitness tracker can motivate you to reach daily step goals. Many people find they’re encouraged to move more just to see the numbers go up.
Set reminders to take brief stretching breaks, which can prevent muscle stiffness and promote mobility.
Whether you’re waiting for the kettle to boil, standing in line, on hold with customer service, or waiting for a file to download, use these moments to move. Try calf raises, march in place, or practice balancing on one foot.
When you anchor movement to an existing habit – like many of the above examples – you’re more likely to stick to your goals. By attaching physical activity to routines you already perform, such as watching TV, working at a desk, or waiting in line, moving more will feel more intuitive and sustainable. This approach also makes it easier to live a more active lifestyle without the need for drastic changes or significant time commitments. You’ve got this!
Centers for Disease Control and Prevention (2023, February 23). Physical Activity Boosts Brain Health. Division of Nutrition, Physical Activity, and Obesity.
Clear, J. (2018) Atomic Habits: An Easy and Proven Way to Build Habits and Break Bad Ones. Penguin Random House
Lieberman, D. (2021). Exercised: The Science of Physical Activity, Rest and Health. Penguin Books.
NIA (2021, January 29). Four Types of Exercise Can Improve Your Health and Physical Ability. National Insitute on Aging.
Smith, P. J., & Merwin, R. M. (2021). The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annual review of medicine, 72, 45–62.