10 Simple Ways to Incorporate More Movement Into Your Day

Did you know that given the choice between the elevator and stairs, only 2% of the people would take the stairs? Basically 2% of the people will take the harder choice. I happen to be one of those crazy people. It’s in my nature to do hard things. 

But I’m not different or extraordinary. I’ve decided to do all that I can to keep myself healthy. If you’re like me, you’re often strapped for time. Last year when on my clincial rotations, I sometimes had a very short time to workout in the mornings before getting to the hospital by 7am. But I did take the stairs at the hospital. Often between the stairs and walking back and forth to the patient rooms at University Medical Center, I got in tons of steps and would close my exercise rings. 

How You Can Add Movement Into Your Day

Many of us spend long hours sitting at desks or in front of screens. Finding ways to incorporate more movement into our daily routines is essential for our physical and mental well being. And a little-known fact: adding activity to your day doesn’t mean hitting the gym for intense workout (though great if you can!). By making small changes and being mindful of your daily habits, you can easily boost your activity levels. Here are ten simple ways to get moving throughout your day.

  1. Take the stairs. Opt for the stairs whenever possible. Climbing is an exceptionally good way to develop leg strength, power and balance. 
  2. Walk or Bike to Work or nearby spots. If you live in biking or walking distance to work, you’re lucky. Even if you work from home, you can pretend you have a 10 minute walk to and from work. This will get you out of the house for at least 20 minutes. 
  3. Stand up and stretch. Set a timer or use your wearable to remind you to stand each hour. Do a stretch or two to open your hips and hamstrings. Your mind will work more efficiently after this break. 
  4. Plan Walking Meetings. Instead of sitting down for meetings, suggest taking them outdoors for a walking discussion. Not only does this add movement to your day, but it can also boost creativity and productivity.
  5. Park Further Away. Park your car towards the back of the lot, or a little farther than your normally would. Add an extra a few minutes of walking into your day.
  6. Consider a standing desk. consider investing in a standing desk. This will keep you from sitting for long periods. 
  7. Take active breaks. Instead of doom scrolling on Instagram or TikTok, take a quick walk around the block. When I work from home, I love to take my terrier Bernie for a quick walk. 
  8. Tend to your outdoors. If you live in a home with outdoor space, spend a few minutes tending to your outdoors. If you don’t, consider picking up litter from your neighborhood. You’ll benefit from outdoor time. 
  9. Schedule Exercise into Your Day. Treat movement like a daily appointment. When you plan your week, schedule exercise blocks into your day. Even if they are short and sweet. 
  10. Take the Scenic Route. If you’re walking to a local coffee shop, take the scenic route or try a new way of getting there. 

Learn to create a little friction in your day. Adding more movement isn’t as time consuming as you’d think. By making small, intentional changes to your daily routine, you can enjoy the benefits of a more active lifestyle. 

Join me, and be one of the 2% that takes the stairs!! 


About the author

You know how people feel stressed, fatigued, and overwhelmed —and they have no idea how to sift through all the health advice to help them feel better? Jessica Blanchard uses yoga, Ayurveda and nutrition to fix the root causes of their problems, so they get fit, and feel calm and energized.

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