top of page

12 Ways to Move More Each Day

Most of us know we need to exercise -- it's good for body and mind! But you may feel like you struggle to find the time, motivation or energy to make it happen (or happen consistently).

And you wouldn't be alone. The number one excuse for avoiding exercise is lack of time, and the second is motivation. And the fact is as a health & fitness coach I've heard it all.

But the truth is your reasons for avoiding exercise are just excuses, because each of us has the ability to move our body more each day simply by taking advantage of the opportunities all around us!

Maybe it's parking further from the store entrance, or walking to the furthest bathroom in your home or at the office, or taking a walk after work to decompress from the day. There are all sorts of simple ways to add more movement to your day.

Sounds too simple? Good! It should be. The truth is by keeping it simple, you also make it realistic, and that means you're more likely to actually do it. 10,000 steps a day can sound like A LOT, but one you take it one step at a time, I think you'll be surprised by just how quickly those steps can add up!

take the stairs

So why are so many people sitting more and more?

For starters there's been a steady increase in desk jobs, longer work days, and hours of sitting in the car, bus or train over the past decade. You’ve probably heard it before, that sitting too much is bad for your health, it can lead to weight gain, increase your risk of heart disease, type 2 diabetes, contribute to depression, anxiety and back pain.

In fact a study in 2017 found a direct connection between how sedentary someone's lifestyle is and their risk for early death. And another study in 2015 showed that sitting for prolonged periods of time had negative health outcomes -- regardless of one's physical activity. Which basically means that hitting the gym for an hour doesn't negate the damage done from sitting at a desk for eight hours straight five days a week.

The solution? Find more ways to move throughout the day.

12 ways you can move more each day:

  1. Take the stairs rather than the elevator or escalator

  2. Do calf raises while you brush your teeth or squats while you blow dry your hair

  3. Dance while you're making dinner, cleaning the house, or just for fun!

  4. Stand up while you talk on the phone: or take your chat on-the-go with a walk or pace around the room!

  5. Take a 30 second break every hour to stand up and drink water: plus you'll have to get up more frequently to use the restroom!

  6. Use the furthest restroom: at work or at home!

  7. Hold a walking meeting: on the phone or in-person!

  8. Use a standing desk: to increase blood flow and naturally burn more calories throughout the day!

  9. Take a walk or do some chair exercises on your lunch break

  10. Do exercises while watching t.v.: roll out a mat and do some yoga, leg lifts or bodyweight exercises

  11. Park further from the entrance: you'll naturally add more steps on the way to your destination!

  12. Ditch the leaf blower and grab a broom or rake: makes a great full body workout too!

Dance while cooking

Sign up for Coach Mindy’s weekly food and fitness tips and never miss a thing!

I'll drop in your inbox weekly with Eat Better Recipes and exclusive Food and Fitness Tips to help you eat better, think better and feel your best!

bottom of page