Simple Ways to Fit More Exercise Into Your Day

Finding time to exercise can be challenging. One helpful strategy is to break longer workouts into smaller chunks of time throughout the day. Even short bursts of activity can add up and help you reach your daily movement goals.

By incorporating exercise into your daily routine, it becomes easier to stay active and maintain healthy habits.

Turn Everyday Moments Into Movement

Instead of thinking of exercise as something separate from your day, try weaving activity naturally into your routine.

Here are some simple ways to get more movement throughout the day.

Make Activity Part of Your Routine

Look for opportunities to move more during your normal daily activities. Small changes can make a big difference over time.

Take the Long Route

Whenever possible, add extra steps to your day.

• Park farther away from entrances

• Take the stairs instead of elevators or escalators

• Walk a little farther when running errands

Once you begin looking for opportunities to move more, you’ll likely find them everywhere.

Move While You Wait

Many moments during the day involve waiting. Use those moments to stay active.

For example:

• Dance while waiting for water to boil

• Walk around while waiting for a printer or copier

• Move or stretch while standing in line

Skip the Email

Instead of texting, emailing, or messaging a colleague, try walking over and speaking to them in person. It’s a simple way to add extra movement to your day.

Let Chores Count

Household tasks can also contribute to your daily activity level.

Activities such as:

• Vacuuming

• Washing dishes

• Raking leaves

• Cleaning or organizing

all help keep your body moving.

Try an Active Hobby

Hobbies that involve movement can make exercise feel fun rather than like a chore.

Consider activities such as:

• Dancing

• Gardening

• Martial arts

• Outdoor recreation

Track Your Movement

Using a smartphone or fitness tracker can help you stay aware of how much you move throughout the day.

Many experts suggest aiming for 10,000 to 12,000 steps per day as a general movement goal.

Turn Your Commute Into Exercise

If possible, consider walking, running, or biking to work. Even parking farther away or getting off public transportation a stop early can help add activity to your routine.

Move During TV Time

Instead of sitting through television commercials, use that time to move.

You could:

• Lift dumbbells

• Jump rope

• Use a stationary bike

• Stretch or do bodyweight exercises

Better yet, consider turning off the television and heading outside for some fresh air.

Small Activity Breaks Add Up

Fitting exercise into your day becomes much easier when you divide it into smaller segments. Many people find that short movement breaks not only improve their physical activity levels but also help them feel more energized throughout the day.

Over time, these small habits can make staying active feel natural and enjoyable.

Sources

Wilmot EG, Edwardson CL, Achana FA, et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia. 2012;55(11):2895–905.