Being more active doesn’t necessarily require a gym membership or expensive workout equipment. 

According to the Centers for Disease Control (CDC), adults need at least 30 minutes of moderate-intensity exercise 5 days a week.^[1] But what’s the best time of the day for exercise, and what physical activities can you do to meet this requirement? 

In this guide, we’ll share fun and convenient ways to move more throughout the day. You can incorporate these simple tips at home, work, or even while on vacation, such as standing while you work, using the stairs more, or even dancing with family.

By following these tips, you can become more active to support your overall  health and fitness. 

10 stress-free ways to be more active

Being more active doesn’t necessarily require a gym membership or expensive workout equipment. Any movement throughout the day can count toward your daily physical activity quota. 

With that in mind, here are 10 simple ways to move more during the day to be more active at home or work.

1. Go for a walk

Walking 20 minutes a day, 5 days a week, can help boost your immunity — and that can mean fewer sick days.^[2] Regular moderate-intensity walks can also lower blood sugar, improve heart health, and aid weight loss.^[3] Experience these benefits by fitting strolls into your day whenever you can. 

Your walks won’t be boring if you take them with friends or family. Alternatively, turn your strolls into a fun, daily source of exercise for your pet and you. Even if you don’t have a pet (or your friends are busy), solo strolls can be fun — especially if you take the scenic route while listening to your favorite tunes or podcasts.

2. Walk while you work

If you’re a white-collar worker, you might spend a good chunk of your workday sitting. Studies suggest that too much sitting can contribute to multiple health issues, such as neck stiffness, heart disease, or obesity.^[4] 

One of the best ways to move more and stay productive at such a job can be to walk or stand while you work. For example, you could work at an adjustable desk that enables you to switch between standing and sitting. 

Alternatively, you might pair a walking pad with a standing desk to walk in place as you work. No adjustable desk? You could instead try getting up every 30 minutes for a quick walk or stretch break.

3. Binge-watch and work on your fitness

Sitting too long in front of the TV is just as harmful as sitting for long hours at work. But you don’t necessarily have to sacrifice your shows to be more active at home. Instead, try exercising while enjoying your favorite show or movie. You could lift weights, do stretches, or practice light aerobic exercises without taking your eyes off the screen.

4. Ditch your car

You don’t have to drive everywhere. Walking or cycling to your destinations can help you adopt a more physically active lifestyle. 

And if driving is a must, you can still make healthier choices by parking farther from the entrance. It might not seem like much, but those extra steps add up and can make a major dent in your daily physical activity goals.

5. Have a dance party

A fun way to move more is with your dancing shoes on. You don’t have to go to a club or party. You just need some music that’ll make you break out your best dance moves. 

Besides helping you be more active for better health, dancing has other benefits. Studies show it can reduce stress, increase serotonin levels for better mood, and improve memory and executive function.^[5]

6. Try a different version of game night

Another fun way to move more is to have game nights filled with playful, active games. Sure, charades and Pictionary are enjoyable, but Twister, hide-and-seek, freeze tag, limbo, and similar games produce more laughs and can get everyone’s blood pumping. 

7. Take the stairs

The elevator isn’t your friend if you want to move more during the day. Taking the stairs, on the other hand, makes for great exercise. 

According to a study, 7 minutes of daily stair climbing can cut heart attack risk in half over 10 years.^[6] Further, climbing stairs can burn more calories than jogging, eliminating 8-11 calories per minute.^[7]  

So, instead of taking the easy way out with the elevator, use the stairs whenever you can. It’s a small change that can positively impact your fitness and overall health over time.

8. Go on an active date

Get creative with your romantic outings. Instead of the usual dinner dates and movie nights, come up with active, exciting date ideas. 

Activity-packed date ideas you and your partner can try include ice skating, scenic hikes, biking around town, going dancing, kayaking, or playing mini-golf. Prefer something simpler? Consider a long walk in the park or a yoga session for two. 

9. Add exercise to your flossing routine

Flossing typically takes a couple of minutes. Maximize those minutes by multi-tasking with simple exercises that count toward your day’s physical activity. For example, you could do heel raises, lunges, squats, calf raises, or twists while flossing. 

You can also combine these exercises with other daily activities that require being stationary, such as heel raises while washing dishes or ironing. These small bursts of exercise provide ways to move more throughout the day, keeping you active without dedicated workout sessions.

10. Make cleaning fun

Keeping your home clean doesn’t have to be monotonous. Turn it into a fun activity with music that enlivens you and exercises that switch things up. For example, add lunges, twists, dance moves, and other small movements while cleaning. It doesn’t have to be a full-blown workout, just simple moves that make house cleaning more engaging and physically rewarding. 

Commit to learning how to be more active during the day with these small steps

A sedentary lifestyle can compromise your health, putting you at greater risk of obesity, heart disease, diabetes, high cholesterol, and more.^[8] Fortunately, you now know how to move more and stay active at home or work. By simply walking more and incorporating other physical activities into your daily routine, you can make significant strides toward improving your physical and mental health. Moving more can help prevent diabetes, canhelp protect your heart, and help you become a better you. 

Need more reasons to become more active? Join Sincerely Health^TM to earn grocery rewards* for reaching daily physical activity milestones. Earn points and save money on grocery shopping with the grocery app.

Download your app on the App Store today

Frequently asked questions

How to be more active without time for exercise?

If you don’t have time for exercise, incorporate more physical activities into your daily routine. For instance, instead of driving to and from work, consider walking or cycling all or some of the distance. You can also do stretches and other in-place exercises at your work desk and use the stairs instead of the elevator when possible. 

How can I motivate myself to move more throughout the day?

Set small, easy-to-achieve goals like getting up every hour to stretch or take a quick walk. The less daunting your goals are, the more likely you’ll stick with them. You can also use apps like Sincerely Health to track your efforts and earn motivating rewards for reaching daily activity goals.

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Sources

[1] U.S. Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[2] Harvard Health Publishing. 5 Surprising Benefits of Walking. Last reviewed December 7, 2023. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

[3] American Diabetes Association. The Benefits of Walking. https://diabetes.org/health-wellness/fitness/benefits-walking

[4] Georgetown University School of Nursing. Sitting or Standing: Tips for Treating Your Body Well at Work. Last reviewed December 20, 2021. https://online.nursing.georgetown.edu/blog/sitting-or-standing-youre-at-risk/

[5] Harvard Medical School. Dancing and the Brain. Last reviewed 2015. https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brain

[6] Guthrie. 5 Good Reasons to Take the Stairs. Last reviewed August 1, 2023. https://www.guthrie.org/blog/5-good-reasons-take-stairs

[7] Duke University. Benefits of Taking the Stairs. https://hr.duke.edu/wellness/exercise/take-stairs/benefits-taking-stairs/ [8] MedlinePlus. Health Risks of an Inactive Lifestyle. Last reviewed September 1, 2017. https://medlineplus.gov/healthrisksofaninactivelifestyle.html

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