14 Simple Ways to Move More Every Day

We all know exercise can help us feel better, fend off illnesses, and add years to our lives. But even with that knowledge, actually hitting the gym isn’t always easy.

The good news? You don’t need a formal workout to improve your health. By making subtle, impactful changes to how you move during the day, you can reap significant benefits—without stepping foot in a gym.

This concept, called non-exercise activity thermogenesis (NEAT), includes all the things you already do when you’re not intentionally exercising. Think walking to the kitchen, cleaning the house, or standing instead of sitting.

According to Dana Santas, certified strength and conditioning specialist known as the “Mobility Maker,” these small actions add up, contributing to your daily calorie burn and boosting your metabolic health.

“NEAT is about more than just burning calories—it’s about supporting how our bodies are meant to function,” explains Santas.

By improving NEAT, you can counteract the negative effects of sitting for extended periods, like heart disease, diabetes, and obesity.

Plus, regular movement enhances joint and muscle health, boosts circulation, improves mental focus, and can even promote better sleep.

Read Also: The Power of Pace: How Faster Walking Boosts Health

Here are 14 simple strategies to get moving more throughout your day.

1. Turn Waiting Time into Moving Time

Instead of idling while your food warms up, do some squats, wall sits, or take a lap around the office.

These short bursts not only get your heart rate up but also build lower-body strength.

To progress over time, increase the intensity by adding more squats or improving how long you hold a wall sit.

2. Park Farther Away from Stores

Adding extra walking to your errands is an easy way to boost your daily step count.

3. Walk or Bike to Errands

Skip the car for nearby errands and choose active transportation. Want more intensity?

Carry a backpack with some weight to increase the workout for your legs and cardiovascular system.

4. Take the Stairs

Lock in some bonus activity by skipping elevators. Level it up by skipping a step or two on the way up for a greater range of motion and added strength benefits.

Stair climbing has been linked to improved body composition and lower cholesterol.

5. Walk During Phone Calls

Instead of sitting on the couch during calls, pace around your home or stroll outside.

Walking is proven to reduce the risk of heart disease, cancer, and even dementia.

6. Move While Watching TV

Instead of staying seated, turn TV time into an active session. Lift weights, do squats, or use resistance bands.

Even walking or jogging on a treadmill while tuning into your favorite show can pack in movement.

7. Use a Standing Desk

Standing activates more muscles than sitting and can combat the adverse effects of prolonged sitting, like cardiovascular risks.

However, don’t forget to take breaks to move periodically as standing all day without movement can also cause discomfort.

8. Take Walking Meetings

When possible, skip the conference room. Walking meetings not only increase your NEAT but also encourage creativity and focus.

9. Try a Desk Treadmill or Walking Pad

Add activity to your workday by fitting in light walking while you tackle emails or other tasks.

10. Do Calf Raises While Brushing Your Teeth

Multitask during your daily routine with simple exercises like calf raises or squats.

Rest your hand on the counter for balance until you feel steady enough to combine these moves seamlessly.

11. Carry Groceries Instead of Using a Cart

Challenge yourself to carry your bags to your car instead of wheeling them in a cart. Even low-intensity activities like this can build fitness over time.

12. Increase Your Walking Speed

Turning a leisurely walk into a brisk one—defined as over 4 mph—not only improves your cardiovascular health but also lowers the risk of conditions like type 2 diabetes.

13. Speed Up Your Chores

Up the intensity of everyday tasks like vacuuming or cleaning by doing them faster. This ups your heart rate and gives your muscles a slight workout.

14. Take Mini Walk Breaks

Set a timer to take a five-to-ten-minute walk every hour. Over an eight-hour workday, these short walks can add up to nearly an hour of activity, helping offset the impact of sitting for long periods.

Read Also: 6 Easy Ways to Stay Active When Life Gets Busy

Small Changes, Big Results

You don’t need a dedicated hour at the gym to make your body stronger and healthier.

By weaving these small, achievable changes into your daily routine, you can stay active, improve your overall fitness, and feel your best—all without disrupting your schedule.

Why wait? Get moving today!

Source: news8000

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.