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Good morning, friends! I hope you had a great weekend! We spent the weekend in Whistler (think 2010 Winter Olympics), and we’re now exploring Victoria (Vancouver Island) before spending the week in downtown Vancouver.

I’ll have plenty more to recap next week. But in the meantime, I wanted to talk about tips to include more movement into the day!

We all know we should be moving more sitting less. We hear it all the time, “Move more, eat less,” though there’s way more to that second part (for another post). Today, though, we’re focusing on the movement part.

On the days I don’t run, I honestly do find it challenging to get to the gold standard 10,000 steps. But when I’m conscious about it, I have found some tricks and ways that help me get there that I wanted to share.

There’s no denying the research about the benefits of exercise, and it doesn’t have to be extreme running or exercise that gets your heart rate through the roof. Walking is a great form, too!

Adding More Movement Into Your Lifestyle

1. Wear an activity band.

This one may seem obvious but out of sight, out of mind. There’s no way to know how many steps you’ve taken without having something to show them (unless you miraculously can count your own steps). Plus, it holds you accountable.

I use the ifit Vue, which I wear like a Fitbit, and I downloaded the app which also tracks sleep. I love how it buzzes every 30 minutes to remind me to get up and move!

There’s an option to input food if you’re tracking calories, but I do not use that function. I also use the Garmin Forerunner for running workouts.

2. Walk around the block or up/down the street when you arrive or leave your house.

This may seem silly but I have a small loop (about .25 miles) in our neighborhood that I just walk around before walking out to my car, or when I get home for the day. I’ll just play a song and walk the loop. It helps me unwind as well as get some extra steps in. I call it “the scenic route.”

3. Keep a pair of sneakers in your car at all times.

You never know when you’ll have an extra 20 minutes here or there! Or if you decide to scope out a park (or heck, even the parking lot next door!) on your lunch break, you’ll be prepared.

While you’re at it, get yourself a good gym bag (I have this one in green) to keep a set of walking or workout clothes in your car at all times.

How many times has it happened that a friend asked you to meet up at an exercise class or the gym, or for a walk, and you didn’t have clothes with you?

4. If you’re on the phone, walk.

If you can’t get outside, just pace inside your living room or office. It’s mindless and steps add up.

5. Do 20 jumping jacks when you get up.

Sometimes Ed laughs at me for this but it gets my blood moving first thing! You can do them before you go to bed too if it doesn’t amp you up too much.

6. Add in some calf raises.

If you’re standing in the shower, in coffee line or just standing still, do some calf raises. You are just adding in movement to a standing position you are already in – why not work the muscle a little bit? This can also help incorporate some stretching.  Try doing it with one foot ro work on your balance.

7. Stand up every 30-40 minutes.

I don’t care who you are, where you work, what you do…everyone can do this. Sitting too long can be detrimental.

Stand up, refill your water bottle, walk around your floor or building, walk down to your coworker rather than calling or emailing him/her – just get up often.

8. Utilize 1-2lb weights.

Feel bad about not getting a couple days of strength training in per week? Well, when you’re walking, take 1-2 lb weights with you. You can sculpt your arms, shoulders, and wrists all while walking and increase that calorie burn.

And if you think 1-2 lb weights won’t do anything, you’re in for a real treat. You can feel the burn after a few minutes!

9. Do pushups, planks or squats during commercial breaks.

This comes pretty naturally to me since I can never sit still, but it’s a great way to add in more activity to the environment you’re already in. Don’t worry about the shameful feeling of not making it to the gym, or not having time to drive there. Just incorporate small changes at home!

10. Find social events that encourage activity!

We do a lot of pub runs. It’s a great social event (especially for marathon training) that ends with cold beer.

Social events and workout buddies can be motivating for all of the right reasons!

Doing these throughout the day are great ways to keep your muscles active, without taking 20-30 minutes to squeeze in a workout. You’re just capitalizing on things you’re already doing, and small changes add up.

Behavior change is not about drastically cutting things out entirely or adding everything under the sun into your routine all at once. That would be a very difficult transition and nearly impossible to maintain.

Instead, it’s figuring out things you already do and places you already are, and sparking small changes there.

Do you have any other tips to sneak in more movement?

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