Health Advocate Blog

Everyday ways to keep moving

Maximizing your daily activities can help you burn some extra calories and benefit your body. It can also help you reduce sedentary behavior and feel like you’re sneaking in some exercise on days when you may not be able to. Try some of these tips for turning your normal, everyday activities into exercise.

While at work…

  • Hold a walking meeting outside at work rather than having a traditional meeting in a room.
  • Deliver a message to a coworker by walking to their desk rather than calling or emailing them.
  • Work out your core muscles by tensing them and pulling your belly button in toward your spine when sitting. Hold for 10 to 15 seconds, then release. Rest for 30 to 45 seconds and repeat for 5 to 10 reps.
  • Designate 10 minutes of your lunch break to walk.
  • Use restrooms or break rooms that are the farthest from your desk or work station.
  • Stand up and walk around your office, or march in place while on the phone.
  • Do a few reps with your unopened water bottle before you drink it.

Out and about…

  • Break the habit of searching for the closest parking spot. Opt to park away from the door—it’ll benefit your legs. Pick up the pace to a brisk walk for added benefit.
  • Add more steps to your day by getting off the bus, subway, or out of the taxi a few stops/streets earlier and walking the rest of the way.
  • Opt for the stairs rather than the escalator or elevator for some cardio and light resistance exercise.
  • Walk around the inside of the grocery store or mall prior to beginning your shopping.
  • Stretch your arms over your head and across your body when waiting in line.

While at home…

  • Do some quick yoga moves before getting out of bed.
  • Make multiple trips while unloading the car rather than trying to carry everything at once—this gives your legs a little extra exercise.
  • Do some reps with the shopping bags as you unload your car at home after going shopping.
  • Try some wall push-ups before you walk up your stairs at home.
  • Put some music on and dance around while you cook.
  • Try crunches or tricep dips during commercial breaks.
  • Clean up your house! Sweeping, vacuuming, scrubbing the floor, washing windows, etc. are all physical activities that can keep you moving.
  • Play physical games with your kids, grandkids, nieces or nephews like tag, freeze dance or musical chairs.
  • Walk to seek your kids or spouse rather than shouting their names or calling them on their phones


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