No Gym, No Problem: Easy Ways to Add More Movement to Your Day
Gyms Aren't the Only Way to Increase Your Movement
Between work, the kids, the dog, and everything in between, finding time to work out can feel like mission impossible some days, and a full gym session just isn’t always in your cards. Trust me, I’ve been there. But the good news is that you don’t have to crush a 60-minute workout to make a difference. You just need to move. That’s where movement minutes comes in.
What Are Movement Minutes?
Movement minutes are those moments in your day when you’re not actively engaging in a full-on workout but are still moving your body enough to even slightly raise your heart rate. Even if you can’t hit the gym, you can sneak in bits of movement throughout your day—stretching, squats, walking, or even dancing around your living room. I’m not going to tell you all my age, but I have learned choreographed dance moves to some of my favorite artists’ music videos, so when I play the songs on my speaker, I WILL stop what I’m doing and go into full performance mode.
Here’s Why It Works: Movement keeps your blood flowing, wakes you up, and helps prevent those long stretches of sitting (I like to call it the sitter’s slump). Plus, when you move more, you’re more likely to make healthier choices all day long. It’s like a domino effect—start small, end strong.
Why It’s Worth It: Adding just 30 minutes of movement to your day can work wonders. Better sleep? Check. Happier mood? Double check. You might even find yourself with more energy—yes, even after a workday. Who doesn’t want that?
If life has been “lifing” and has shifted your focus away from your fitness goals, I’ve got you. Here are a few easy ways to sneak more movement into your busy schedule. And yes, you can make it fun.
Add Movement to Your Mornings
Mornings can be rough. I won’t say that I’m particularly a morning person because I’ve definitely hit the snooze button more times than I care to admit. But I do like starting my day with some movement. Here are a few things you can do to get your morning started off right.
Stretch it out: When you get out of bed, take five minutes to stretch. Whether it’s a quick yoga flow or just touching your toes, it’s a great way to wake up. Plus, it feels so good after a night of sleep.
Brush and squat: Got a few minutes to brush your teeth? Boom, there’s time for squats or lunges. Bonus: you’re multitasking like a champ.
Coffee dance break: Waiting for your coffee to brew? Do some stretches or shimmy around the kitchen. I call it my caffeine cha-cha.
Add Movement at Home
Home is where the heart—and the movement—can be. Whether you’re cooking, cleaning, or just relaxing, there’s always a way to sneak in some activity.
Cook and groove: Turn up your favorite playlist and dance while you cook ( I already told you about my choreographed dances). Stirring in flavors? Add in a few calf raises while you’re at it.
Clean like a cardio champ: Vacuuming, sweeping, and mopping are basically workouts in disguise. Lace up your sneakers and go all in.
Active TV time: Watching your favorite show? Stand up, stretch, or do some bodyweight exercises during commercials. Got a stationary bike? Pedal while you binge-watch.
Add Movement During Your Commute to Work
I know what you’re thinking: “How do I move while commuting?” Trust me, it’s easier than you think.
Walk or bike to work: If your commute is short and the weather is nice, leave the car at home and walk or bike to work! Just make sure you pack some “freshening” products for when you get to work.
Squeeze your glutes: If you’re sitting in traffic or on public transit, sneak in some glute clenches or calf raises. No one will even notice (and if they do, own it).
Stand on public transit: If you’re on a train or bus, stand instead of sitting—it’s a mini balance workout. You can even throw in some calf raises.
Add Movement at the Office
I like working in an office, but if I’m being honest, office life can turn into a real “sit-fest” if you’re not careful. Luckily, there are plenty of ways to sneak in some extra movement without looking like you’re training for the Olympics or trying to avoid doing your work.
Walk and talk: On a phone call? Get up and move around. I like to pace—I call it my “CEO stride” (even though I’m nowhere near CEO status!).
Set a timer: Every 30 minutes, stand up, stretch, or do a quick lap around the office. Your body will thank you. At one job, we had a health initiative called “power on the hour
Take the stairs: There’s just something about the stairs that I don’t like, but I take them anyway. Skipping the elevator for the stairs will ultimately play in your favor and help get your steps in. Bonus points if you add a little pep to your step.
Why It Works
Sitting all day can make your body feel stiff. As they say, “motion is lotion” for your body, and it’s so true. All these little movements add up and make a big difference. Plus, you’re getting exercise without it feeling like such a chore. So, now that you know how to add more movement to your day, there’s no excuse now. How will you incorporate more movement into your day? Let me know in the comments!
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