Finding time for exercise can be challenging, especially when life feels overwhelmingly busy. And as someone in my mid-40s, I often wake up feeling a bit stiff and sore, which makes it even more important to prioritize movement for staying energized and feeling my best.
The good news?
You don’t need hours at the gym to make a difference. Here are some practical ways to incorporate movement into your daily routine, no matter how packed your schedule is.
1. Start Your Day with Movement
If you struggle to fit exercise in later in the day, try incorporating movement into your morning routine. A short walk, gentle stretching, or a quick 10-minute workout can set a positive tone for the day ahead.
2. Make It Part of Your Schedule
Treat exercise like an important appointment by scheduling it into your day. Whether it’s a midday stretch break, an evening yoga session, or a walk after dinner, blocking out time ensures movement becomes a non-negotiable habit.
3. Use Short Bursts of Activity
You don’t need a full hour for exercise. Short bursts of movement throughout the day add up.
Try:
- Taking the stairs instead of the elevator
- Doing squats or lunges while brushing your teeth
- Standing up and stretching every hour
- A 5-minute workout during a break
4. Turn Everyday Activities Into Movement
Look for ways to move more in daily life. Walk while taking phone calls, park further from your destination, do household chores with extra enthusiasm, or play with your kids or pets.
5. Incorporate Movement Into Work
If you have a sedentary job, build movement into your workday. Use a standing desk, take short walking breaks, stretch at your desk, or have walking meetings instead of sitting ones.
6. Make It Social
Exercise doesn’t have to be a solo activity. Meet a friend for a walk, take a dance class, or join a recreational sports league. When movement is enjoyable and social, you’re more likely to stick with it.
7. Find Activities You Enjoy
If you dread workouts, you won’t stick with them. Experiment with different forms of movement: dancing, yoga, cycling, hiking, or even gardening, to find what feels good for you.
8. Utilize Technology
Fitness apps, YouTube workouts, and online classes make it easy to move anytime, anywhere. Set reminders or use step trackers to stay accountable and motivated.
9. Make It a Family Habit
Get the whole family involved. Go for evening walks, have dance parties in the living room, or do a quick workout together. Making movement a family activity helps build healthy habits for everyone.
10. Be Kind to Yourself
Some movement is better than none. Even on busy days, a few minutes of stretching or a quick walk makes a difference. Consistency matters more than perfection, so focus on progress over rigid routines.
By making movement a natural part of your day, you’ll feel more energized, focused, and balanced—without the pressure of squeezing in formal workouts.
What’s one small way you can move more today?
