How to move more during your day

March 7, 2023

Movement

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Humans are made to move. The average adult sits for 6.5 hours every single day in the U.S. That’s a lot of sitting. High amounts of sitting have negative effects on your body (1). We MUST incorporate more movement into our days because movement matters.

We are simply not moving enough.

Let’s explore different ways you can incorporate more movement into your life every single day. And notice, I’m using the word “movement” not “exercise”. It’s often assumed when you’re told to move more that it means to exercise more. But there’s a difference. 

Katy Bowman, a movement specialist, describes exercise as “purposeful bouts of physical activity that we take specifically for improving our well-being.” There are clinical parameters that describe what exercise is:

  1. Predetermined mode – you decide what you want to do (swim, run, lift weights, fitness class)

  2. Predetermined duration – you decide how long you’ll do it (minutes or distance)

  3. Level of physical exertion – you aim for a certain level of intensity

  4. Goal in mind – you’re doing it to improve some aspect of fitness (area of your body, stamina)

Exercise is more often done away from other things. You stop what you’re doing, exercise, then get back to your life. 

Exercise is important. But when I say we must move more I’m NOT referring to exercising. Movement is anytime you change your body position. Anytime. It often means the whole body is moving, but not always. 

How can we move more? 

You’ve probably heard of suggestions like “take the stairs, get a standing desk, or go for a walk”. All great tips. But in this article, I wanted to include different suggestions that help to sneak more movement into your days. 

Tips to move more

  1. Walk or stand during phone calls. 

  2. Set a timer to get up every 30 minutes and take a lap around your house or office

  3. Drink more water so you have to make more trips to the bathroom

  4. Roll your feet with a tennis ball sitting or standing (your feet will love this!)

  5. Park far away from an entrance (you’ve probably heard this one but it’s a good one!)

  6. Move and groove while you cook (one of my personal favorites)

  7. Fold laundry standing up at a counter or table

  8. After dinner spend 5-10 minutes cleaning

  9. When watching TV get up during every commercial and walk around

  10. Sit on the floor (you’ll move more than sitting on a comfy couch, and sitting is good for you)

  11. Walk to your mailbox to get your mail, instead of when in your car

  12. Get a high-energy dog (although this is quite a commitment, it certainly works!)

Try carving out a little time here and there to move throughout your day. Remember, 5-10 minutes a few times adds up. 

What ideas do you have to add more movement to your day? Comment below! 

Source:

1. Li S, Lear SA, Rangarajan S, et al. (2022) Association of Sitting Time With Mortality and Cardiovascular Events in High-Income, Middle-Income, and Low-Income Countries. JAMA Cardiol.;7(8):796–807. doi:10.1001/jamacardio.2022.1581

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explore the blog

post: 6 ways to boost your brain

POST:why movement is essential to your health

You'll also love

search the post index

MORE ABOUT ME

I help you feel strong & confident through holistic movement & brain health support. I guide you to rediscover your vitality & take control of your well-being.
Ready to feel empowered? 

I'm sabrina - your partner in wellness

let's be friends

Hey, I'm Sabrina, and my mission is to empower women to feel strong in their bodies and minds. My journey began when I refused to accept being dismissed about my health concerns and discovered the power of small, consistent actions. Inspired by my grandma's determination to stay active and my own challenges with hypothyroidism, I learned the importance of taking control of our well-being. I understand the frustration and doubt many women feel because I've been there myself. Through empathy and authenticity, I help women navigate the overwhelming world of health information, breaking it down into simple steps to support physical and brain health. Let's rediscover your vitality and empower you to live your best life, one step at a time.

I'm a movement & brain health coach & I believe in you.

I'm Sabrina — your cheerleader & wellness mentor.

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