How to Move More

Updated: Mar 25

What's Stopping You from Moving More?


Everyone has told you to move more but you're not sure how to do that when you're too busy to engage in a formal exercise program. We all have days like this, and there are workarounds. You don’t need to go to the gym or wake up at 5am to get a run in before work. The idea is to incorporate more movement overall to maintain flexibility, endurance and strength. Here are some suggestions:


  1. Stretch for a couple of minutes when you wake up. Roll your ankles and your wrists. Swing your arms and legs, get some blood flow going, shrug your shoulders and gently shake your head from side to side, and up and down to stretch your neck.

  2. Walk around the house during every commercial break when watching live tv. On average, you will walk about 15-20 minutes each hour.

  3. If you have stairs, go up and down them a few times a day, increasing your flights when you feel stronger.

  4. Always park your car at the far end of a parking lot. You will prevent door dings and get some extra steps in.

  5. Do calf raises when brushing your teeth or making dinner. Put laundry away one item at a time while forward lunging from room to room.

  6. Carry your groceries to the car instead of using a shopping cart. Bring in your groceries or other packages one at a time as well.

  7. Get up at least 2x an hour when at work to stretch or walk around your office. If possible, take a walk at lunch.

  8. Do planks, crunches or squats while watching Netflix or streaming movies.

The idea is get off of the sofa, and incorporate more movement throughout your day. What can you do now to add more movement to your day?

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