20 ways to fit more movement into your day

Even short daily walks have a number of benefits, ranging from improved cardiovascular health to better mental health. Set aside time on your calendar to take a short walk, even 15 minutes is okay, to clear your head, get a little fresh air, and get your body moving. 

If you're able, a standing desk is a good way to stop sitting so much during the workday. Many standing desks are adjustable, which means that you can stand for a few hours then sit when you need to concentrate or rest. If you can't buy a new desk, try propping your laptop up on a few books that suit your height to give a standing desk a test run. 

It might feel a little weird at first, but an impromptu dance party is a great way to get the endorphins flowing and the blood pumping. Put on your favorite upbeat song, and dance like nobody's watching. 

From stretches to under-desk treadmills, there are tons of ways to get moving while you're stuck at work. Use the desk as a balance to get deep back stretches, or take a long walk around the building when you've got a few moments of free time. If you keep this habit going, the results will definitely add up over time.

If you've got to run errands that are only a few blocks away, leave the car in the garage and head out on a walk. Bring along a pushcart if you've got hefty groceries to carry home, otherwise plan to leisurely stroll down the street and enjoy the fresh air while you tend to your essential business. 

Getting outside, especially during the spring, is a great way to move more. On the weekends, make a plan to head to a nearby park or even in the backyard for a nature walk, identifying flora and fauna that you see along the way. Not only is it good exercise, but it's also fun for both kids and adults to learn about their surroundings. 

When you do have to drive, it's still possible to get a little more walking in simply by parking your car at the back of the lot. It's a small thing, but those extra steps will definitely add up throughout a long day of shopping or running errands. 

Whether in the office or at home, take advantage of your stairs to get in a little bit more exercise. If you're feeling especially ambitious, take a couple of stairs at a time to feel a real burn in your hamstrings and calves. 

After a long night's sleep, many folks wake up stiff and creaky. Battle that feeling with a 15-minute stretching session first thing in the morning. There are tons of full-body stretch tutorials on YouTube, or you could work your way through a few favorite yoga poses before starting your busy day. 

Instead of vegging out on the couch, get moving while you're watching TV. You could do stretches, sit down on the floor for leg lifts, or even get in a few miles on the treadmill or indoor bike, all while watching your favorite shows. 

Joining a neighborhood exercise group can both improve your help and strengthen your relationships with folks in your community. Meet up with your group a couple of times a week for a quick run around the track or outdoor yoga session. 

Anyone who's ever deep-cleaned a tub or scrubbed the floor can tell you: cleaning is a total workout. If you've been sitting around all day, consider tackling a deep-cleaning project. You'll be surprised at how quickly you can work up a sweat. 

Squats help build the muscles in your back and legs, and they're easy to sneak in at random parts during the day. Do a set while you're waiting for dinner to cook, or while standing in front of the TV. 

For folks who spend their entire day at a desk, it's easy for hours to pass by without so much as standing up for a bathroom break. Set a timer on your phone or watch to get up and move around for about 15 minutes each hour, whether that's taking the dog outside for a quick walk or sneaking in a quick strength-training workout with exercise bands. 

Spring is on the way, and it's likely that your yard could use some attention. Kill two birds with one stone — exercising and cleaning up your outdoor spaces — by heading outside to rake leaves, scrub down the grill, or cut the grass with a push mower. 

Even the most plugged-in among us can work more movement into their day. If you've got a gaming system, look for games that will get you moving, like Beat Saber, which involves swinging imaginary lightsabers to the tune of techno beats, or Just Dance for the Nintendo Switch. 

If you're walking around the house, consider making those steps just a little bit bigger and throw in a few lunges. It may look a little strange, but it will definitely help you build strength in your legs. 

Most of us are still taking tons of meetings on virtual platforms like Zoom, which means that it's possible to get outdoors while you're on a call. Head outdoors to a quiet space for a walk during your daily meeting, or consider turning the camera off for a stretching session when it's not your turn to speak. 

Inevitably, getting outdoors means moving more, and now that the weather's nice, that's easier than ever. Head out to a park with friends for a game of disc golf, or take up tennis at a nearby rec center. Hiking, cycling, and geocaching are also solid options that will get you moving. 

Even if you're not able to dedicate a full hour each day to working out, spending 5 or 10 minutes a couple of times a day will definitely add up over time. Carve little chunks of time out of your schedule to make room for movement, and you'll see the benefits in no time.