In today’s fast-paced world, we’re more sedentary than ever. From sitting at desks for hours to watching TV or scrolling through our phones, our bodies often end up stuck in one position for too long. But what if you could get more movement into your day without even thinking about it? The key to making physical activity a natural part of your life lies in integrating movement into your routine in ways that feel effortless and enjoyable.

Here are a few simple strategies to get more movement into your day without it feeling like exercise:

1. Take the Long Way

Sometimes, the simplest trick is to simply choose the longer route. Whether you’re walking to the store, heading to your office, or moving from one room to another, opt for the path that requires more steps. A slightly longer walk from the parking lot, using the stairs instead of the elevator, or taking an extra loop around the block when walking the dog can add up to a significant amount of movement over the course of a day.

How to implement it:

• Park farther from your destination.
• Take the stairs instead of the elevator or escalator.
• Walk to a nearby café or shop instead of driving.
• Choose to walk to another colleague’s desk rather than sending an email.

2. Stretch and Move While Watching TV

TV time doesn’t have to be sedentary. Instead of lounging on the couch for hours, use commercial breaks or the time between episodes to get in a few stretches, walk around, or even do a quick mini-workout. Simple stretches, like reaching your arms overhead or doing a few leg lifts, can keep your muscles engaged. You can also use this time to do some squats, lunges, or even dancing to your favorite song.

How to implement it:

• Stand up and stretch during every commercial break.
• Perform a couple of yoga poses during your favorite show (e.g., Child’s Pose, Downward Dog).
• Set a timer to do 5-minute activity bursts every 30 minutes.

3. Use Your Waiting Time

We spend a surprising amount of time waiting — for a bus, in line at the grocery store, or waiting for a meeting to start. Instead of standing still and getting frustrated, turn these moments into opportunities for mini workouts. Try calf raises, squats, or even gentle stretching when you’re stuck in one place. Even just shifting your weight from one foot to the other or doing some deep breathing can help activate muscles and get your blood flowing.

How to implement it:

• Do calf raises or mini squats while waiting in line or at a red light.
• Practice deep breathing or stretch your neck and shoulders while waiting for the microwave to finish.
• Take a quick walk around the block while waiting for a friend or colleague.

4. Incorporate Movement into Routine Tasks

You can turn everyday tasks into opportunities for movement. Whether it’s washing the dishes, folding laundry, or doing the dishes, there are simple ways to move more while you’re doing your chores. Instead of just standing still, add some additional movement like squatting while picking things up, stretching as you reach for items on high shelves, or doing mini lunges as you walk around the house.

How to implement it:

• Try walking in place while folding laundry or doing dishes.
• Squat down to pick things up rather than bending over.
• Dance around while cooking or cleaning — it’s fun and keeps you moving!

5. Walk and Talk

If you have phone calls or virtual meetings, try turning them into opportunities for movement. Walking around while on a call can help keep your body active without detracting from your work or conversation. If you’re working from home, set up your workspace near a large area where you can pace back and forth. Even if you just walk around your house or office, it can make a difference.

How to implement it:

• Use a headset or Bluetooth speaker for hands-free calls and walk around while you chat.
• Set a timer to get up and move around every 30 minutes.
• If you’re on a Zoom call, stand or walk around while talking.

6. Set Movement Reminders

Sometimes, we just need a little nudge. Set timers on your phone or computer to remind you to move. These reminders don’t have to be for intense exercise — they can be as simple as “stand up,” “stretch,” or “walk for 5 minutes.” Having a reminder throughout the day will help keep you from becoming too entrenched in a sedentary routine.

How to implement it:

• Set a timer every hour to remind yourself to stretch or walk.
• Use an app like “Move” or “Stretchly” that sends you reminders to move.
• Commit to a routine, such as stretching for 5 minutes every time you get up to use the bathroom.

7. Play!

Movement doesn’t always have to feel like a workout. Remember how much fun you had running around as a kid? Reconnect with that sense of play and allow yourself to engage in activities that are just plain fun, like jumping on a trampoline, playing catch, or dancing around your living room. Movement becomes a natural part of life when we’re enjoying it.

How to implement it:

• Play an active game with your kids or pets.
• Take a dance break in your living room to your favorite song.
• Go for a playful walk in the park or nature — chase after a ball or kick it around.

8. Incorporate Movement into Socializing

Socializing doesn’t have to involve sitting down at a table. If you’re meeting friends or colleagues, suggest an activity that keeps you moving. Go for a walk instead of having a sit-down coffee, or meet up for a casual hike or outdoor game. You’ll not only get movement in, but you’ll be engaging with others in a healthier, more active way.

How to implement it:

• Invite friends to take a walk or hike rather than sitting at a café.
• Join a social sports league or attend a fitness class with friends.
• Organize a group activity that involves movement, like a dance party or a scavenger hunt.

Getting more movement into your day doesn’t have to be a chore or an overwhelming task. By subtly incorporating activity into your routine, you’ll naturally move more without having to commit to an hour at the gym. The key is to find ways to stay active during moments that would otherwise be sedentary. Before you know it, you’ll be feeling healthier, more energized, and more connected to your body — and it won’t even feel like exercise!

Small changes can add up to big results. Start by picking one or two of these strategies and see how they work for you. You might be surprised at how much more movement you can get into your day with just a little creativity.