Tips for Adding More Movement to Your Daily Routine

October 4, 2022
funny office worker exercise movement routine

Incorporating more movement into your daily routine is essential for maintaining good physical and mental health. Regular exercise can help improve cardiovascular health, increase energy levels, and reduce stress. However, finding time for regular workouts can be a challenge, especially for those with busy schedules. If you're struggling to fit in exercise, here are some ways to sneak more movement into your day to keep things interesting:

office worker climbing stairs
  1. Take the stairs. One simple way to increase your daily movement is to take the stairs instead of the elevator. This is a small change that can add up over time, as you'll be getting in extra steps and improving your cardiovascular fitness. If you work on a high floor, consider getting off the elevator a few floors early and walking the rest of the way.
  2. Exercise during your lunch break. If you have a full hour, take some time to go for a walk or do a quick workout. This helps you fit in more movement and can also improve your mood and productivity for the rest of the day. You can go to the office gym or go for a walk around the neighborhood. Alternatively, you could also bring a resistance band or set of dumbbells to use at your desk for a quick strength training session.
  3. Walk or bike instead of driving. If you have the option, try walking or biking to work or errands instead of driving. Not only will this increase your daily movement, but it can also be better for the environment. If you're worried about safety or distance, consider using a bike share program or electric scooter to get around.
  4. Incorporate strength training into your routine. While cardio is important, it's also important to build muscle to improve your strength and metabolism. You don't need to lift heavy weights or join a gym to get a good strength training workout in. Bodyweight exercises, free weights, and resistance bands are all effective tools for strength training. Consider adding in a few strength training exercises to your weekly routine to mix things up.
  5. Take breaks to stretch or walk around. If you have a desk job, it's easy to sit for long periods of time, which can lead to muscle tension and decreased circulation. Set a reminder to get up and stretch every hour or so to alleviate some of these issues and get your blood pumping. You can also take a short walk around the office or outside to get some movement in. This can also be a great way to clear your mind and improve your focus.
  6. Try a new activity. If you're getting bored with your current exercise routine, try something new to mix things up. This could be a new sport, a dance class, or a group fitness class. Not only will this add variety to your movement routine, but it can also be a fun way to socialize and try something new. You might be surprised at how much you enjoy activities that you previously thought weren't for you.
  7. Get a standing or treadmill desk. If you have a desk job, consider investing in a standing or treadmill desk. These desks allow you to walk or run while you work, which can improve your focus and productivity. They're also a great way to get some movement in while you're at work. If a standing or treadmill desk isn't feasible, consider setting a reminder to stand up and stretch every hour or so.

Incorporating more movement into your daily routine doesn't have to be time-consuming or difficult. By making small changes and finding activities that you enjoy, you can improve your physical and mental health while keeping things interesting. Don't be afraid to get creative and try new things. You never know what you might enjoy until you give it a shot.

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