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Tips for Adding More Movement Into Your Day

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


Adding More Movement Into Your Day Without Planned Exercise

1. Wear an activity band.

add more movement

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.

ifit vue

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?

gym bag, movement

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.

jumping jacks

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!

free weights

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!

sarah and ed

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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  1. In fact, some suggest that we get up and move around every 20 minutes. Others recommend getting up every 60 minutes. Actually, you will probably find that you focus better and are more creative if you step back from your work a couple of times every hour or so. The mind can only stay in laser-focus mode for so long before it needs to be recharged with a little rest. Taking “movement breaks” will not only help your health, but it will also help your productivity as well!

  2. I feel like I’m weird, but after discovering some of my foodie friends do this, I stand at my desk all day and I move around a lot which helps. :o) I like being active, and at the end of the day sitting on the couch is so rewarding. :o)

  3. Thanks for sharing! I try to get up and walk around at least once an hour at work, since I have an office job. I tend to get caught up in paperwork and find it hard to pry myself away from it – but it helps so much, not only physically but mentally, to just get up and walk around for a few minutes. I will definitely be using your tips!

  4. These tips are great. I’m a big fan of walking and talking on the phone. It makes it feel like I’m going on a walk with my parents even if they are miles away!

  5. SO jealous of Vancouver! It’s big time on my bucket list.

    All of these tips are great. Since I work from home, my step tracker is a big help in keeping me moving. I also have a standing desk, which makes me more likely to pace during calls or take mini-breaks to do chores. When I was in an office, I almost always made some excuse to walk around – whether it was taking conference calls from my cell phone or walking down the street during lunch for a quick errand.

  6. I can 100% relate to this post! While my parents and I were on vacation in New York this weekend, we didn’t “workout”. However, we all definitely were very active. One day we literally walked up and down all of Manhattan from Tribeca to the Upper East Side and back. I”m pretty sure we covered at least 20 miles every day just wandering around. Additionally, last year my family went to Bar Harbor Maine for vacation and in addition to morning runs with glorious views, hiking, kayaking, and walking around kept us active. Sometimes I think people over-complicate exercise. Although specific training is really important to improve certain aspects of fitness, it all comes down to just living a more active lifestyle.

  7. I love this! Wearing a Fitbit really made me aware of how much I sit at work during the day. I’ve started parking at the end of the parking lot at work, grocery stores, the mall, etc just to get more steps in haha. It’s such a little thing but it does add up!

  8. Great post! This is definitely something I need to be better about. I’m so bad about getting home and wanting to do a whole lot of nothing. I know being more active keeps me more energetic.
    The cell phone tip is a great one. I do that one as much as I can!

  9. Excited to hear more about your BC travels! I have a Garmin activity tracker so that is super helpful. I also don’t have a car… so that forces me to do a whole lot of walking! I am pretty lucky that where I live, everything is close enough to walk to – that unless I’m running late or feeling super tired, it doesn’t make sense to take transit.