9 Ways to Add More Movement Into Your Day

If you’re able to, take the stairs instead of an elevator or escalator, whether that’s at work or elsewhere, like a shopping mall. Even if you work on a floor several stories up, try taking the stairs for at least a few floors to get your heart rate up.

Stretching helps improve your range of motion and flexibility, which is especially important for long-term health and mobility. While you should plan for at least three 20- to 30-minute stretching sessions per week, you can also incorporate short, 5-minute bursts of stretching while you’re at your desk or on the sofa.

There’s hardly anything more joyful than letting loose and dancing. While this may not be comfortable to do at work, you can start your morning with a quick dance session or try out some new moves while you’re making dinner.

Whether you’re calling up a loved one on the phone or taking a meeting with a colleague, try switching things up and walking during the conversation. Walking meetings could even help you out at work — one study found that creative output increased about 60% while walking.

If you don’t have time for a walk, simply standing up can help engage your muscles. Consider swapping your standard desk for a convertible standing desk, or try standing while you’re watching TV or folding laundry.

You can leave a set of light dumbbells or wrist or ankle weights near the sofa, your desk or anywhere you spend a lot of time sitting. Every so often, take a few minutes to grab your weights and do some simple movements, like arm circles, calf raises or squats.

You deserve a little treat. Maybe that’s a fancy latte at your favorite cafe or a croissant from a local bakery. Whatever it is, you can have it — if you skip driving and go for a walk or bike ride instead. It’s a great way to motivate yourself to get in some movement while rewarding yourself for all your hard work!

Remember playing hopscotch as a kid or jumping rope? A great way to incorporate more movement is to make a game of it, whether in-person or virtually. You can revisit your favorite childhood recess games, or check out movement-based video games that encourage you to have fun while you sweat.

Yes, cleaning counts as movement. You have to clean up your space anyway. Why not make it double as exercise? Scrub a little more vigorously, or plan to sweep more rooms than you originally intended. Or, set a timer and try to beat it to increase your pace and your heart rate. Add some music and incorporate dance moves, or add some ankle weights while you clean. Once you’re finished, you’ll feel even more accomplished.