Easy Ways to Add Physical Activity to Your Daily Routine
Author: Kyskie Bolton RDN, MSN
Finding time to exercise can feel impossible when life is busy, but even small bursts of movement add up! You don’t need hours at the gym to benefit from physical activity. Here are simple ways to work movement into your daily household and work routines.
1. Walk Whenever You Can
Walking is one of the easiest ways to stay active, and you can do it almost anywhere.
- Turn waiting time into walking time. Instead of sitting in the car while waiting for kids at practice, walk the parking lot for 10-15 minutes.
- Park farther from entrances. Whether at work, the grocery store, or school, parking a little farther away gives you a chance for a brisk walk.
- Take the scenic route. Choose stairs instead of elevators or take a longer path to your destination when possible.
These small efforts can increase your step count and keep your energy levels up throughout the day.
2. Build Activity into Your Household Chores
Everyday tasks can double as exercise with a little creativity.
- Turn cleaning into cardio. Vacuuming, sweeping, or mopping can be a great workout—just pick up the pace!
- Dance while you cook or clean. Put on your favorite music and add some moves while prepping meals or tidying up.
- Do quick exercises while watching TV. Try stretching, squats, or even marching in place during commercials.
Chores don’t just help your home—they can also help you stay active!
3. Add Movement to Your Workday
Long hours at a desk can leave you feeling stiff and sluggish. Combat this by sneaking in activity during the workday.
- Take short movement breaks. Set a timer to get up every hour. Stretch, walk around, or do a quick set of jumping jacks.
- Have walking meetings. If you’re on a phone call or virtual meeting without video, use the time to pace or walk around.
- Swap your chair for a stability ball. Sitting on a stability ball can engage your core muscles while you work.
Even a few minutes of movement can improve focus and reduce stress.
4. Make Family Time Active Time
Being active together can help your whole family stay healthy and bond.
- Take evening walks as a family. It’s a great way to unwind and spend quality time together.
- Play active games. Try tag, hide-and-seek, or sports in the backyard or park.
- Create challenges. See who can do the most jumping jacks or hold a plank the longest—fun and fitness combined!
Making activity fun encourages everyone to stay involved and motivated.
5. Sneak Exercise into Your Routine
Sometimes the best exercise is the kind you barely notice!
- Do calf raises while brushing your teeth. It’s a simple way to strengthen your legs without extra time.
- Carry groceries one bag at a time. This adds steps and light resistance training to your shopping routine.
- Stretch while waiting for the microwave or coffee. Turn idle moments into quick fitness opportunities.
These small actions can make a big difference over time.
Start Small and Keep It Fun
Fitting more movement into your day doesn’t have to be complicated. Choose one or two ideas to start, and build from there. Over time, these small habits can add up to better health, more energy, and a greater sense of well-being.
Every step counts, so why not start today?