Fitness tips: Smart and easy ways you can sneak in more movement in your day to day life

Most of us already know that exercise is essential for staying healthy, but knowing and doing are two very different things. Between work deadlines, family responsibilities, and the temptation to unwind in front of a screen, it’s easy to let movement slip to the bottom of the list.The U.S. Centers for Disease Control and Prevention (CDC) reports that many Americans spend six to eight hours each day sitting- a habit tied to higher risks of early death, heart disease, type 2 diabetes, and obesity. And while those risks can sound overwhelming, the good news is that you don’t always need a gym membership or a strict workout plan to protect your health.Even short, intentional bursts of movement throughout the day can counteract much of the damage caused by long periods of sitting, giving your body the push it needs to stay strong and resilient over time.

Go grocery shopping instead of ordering online

Ordering groceries is convenient, but it robs you of an easy way to stay active. Walking around the store, pushing a cart, reaching for items, and carrying bags home all count as physical activity. Even a 20-minute grocery run can add steps and light resistance work into your day. Bonus: you’re more likely to make fresher, healthier choices when you shop in person.

Try leg exercises while you brush your teeth

Two minutes of brushing, twice a day, is a perfect time to work your lower body.

Do calf raises, squats, or lunges while you brush. These small moves improve balance, strengthen muscles, and keep your legs active without needing extra time in your schedule.

If possible, schedule work meetings outside the office

Walking meetings aren’t just for Silicon Valley executives. If you can take a meeting while strolling around the block or a nearby park, you’ll log extra steps and get fresh air. Walking side-by-side can also make conversations flow more easily, sparking creativity and better ideas.

Walk to nearby places

If your destination is less than a mile away, consider walking instead of driving. It saves gas, reduces your carbon footprint, and gives your body a natural dose of movement. Over a week, these short walks can add up to hours of activity.

Use a desk treadmill or walking pad during your workday

Many people now work from home or in flexible offices. A treadmill desk lets you walk at a slow pace while answering emails or attending virtual meetings. Even an hour of gentle walking during the workday can improve circulation, energy, and focus.

Skip the elevator and take the stairs

It’s a classic tip for a reason. Climbing stairs works your legs, glutes, and core while getting your heart rate up. If you work on a high floor, try taking the stairs for the first few flights and then using the elevator the rest of the way.

Set a timer and walk for five minutes every hour

Sitting for long stretches can cause stiffness and reduce blood flow. Setting a timer to stand up and walk, even for just five minutes, helps counter those effects. Walk to the kitchen, around your home, or simply pace while on a phone call.

Invest in a standing desk and use it

Standing isn’t the same as exercising, but it engages more muscles than sitting. According to a 2024 study, desk-bound workers have a 16% higher risk of dying early from all causes and a 34% higher risk of dying from cardiovascular disease. Switching between sitting and standing throughout the day keeps your body more active and alert.