Eight Ways to Incorporate More Movement in Your Routine

Sedentary lifestyles have become a norm in today’s fast-paced era. Hence, finding ways to incorporate more movement into our daily routines is crucial for maintaining optimal health and well-being. From desk jobs to long commutes and endless screen time, many of us spend far too much time sitting and far too little time moving our bodies. 

Scottsdale, Arizona, is a city known for its vibrant lifestyle and outdoor recreation opportunities, and prioritizing fitness and movement is ingrained in the community’s culture. With its sunny weather and picturesque surroundings, Scottsdale offers ample opportunities for outdoor activities such as hiking, biking, and jogging. Unfortunately, the demanding jobs, household chores, and other commitments hinder many from availing of this opportunity. 

Small changes can make a big difference in improving our overall health and vitality. In this article, we’ll explore practical and achievable ways to add more movement to your daily life, starting with simple steps anyone can take.

Sneak in Exercise Throughout the Day:

Incorporating movement into everyday activities is an effective way to stay active without dedicating extra time to exercise. Look for opportunities to sneak in exercise throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or doing household chores with more vigor. 

Additionally, consider incorporating mini workouts or stretching sessions into your daily routine. For instance, you can do squats or lunges while waiting for the coffee to brew or perform calf raises while brushing your teeth. 

If you’re at work, try sitting on a stability ball instead of a chair to engage your core muscles throughout the day. Another option is to set reminders on your phone or computer to stand up and stretch every hour. 

If you want more structured activities, consider attending a fitness class at a local Scottsdale Pilates studio. These classes offer a fun and effective way to incorporate movement into your day while improving strength, flexibility, and overall fitness. By finding creative ways to sneak in exercise throughout the day, you can boost your activity levels and improve your health without disrupting your busy schedule.

Start Your Day with Movement:

Beginning your day with movement sets a positive tone and energizes your body and mind. Instead of reaching for your phone or computer first thing in the morning, try incorporating gentle stretches, yoga poses, or a short walk into your morning routine. These simple activities help wake up your muscles, increase blood flow, and boost energy levels, setting you up for a productive and energized day.


For those with sedentary jobs, spending long hours sitting at a desk can affect your health. Deskercise, or exercises that can be done at your desk or workstation offers a convenient solution to combat the adverse effects of prolonged sitting. Simple movements like leg lifts, shoulder rolls, and seated twists can help improve circulation, alleviate stiffness, and prevent muscle imbalances caused by prolonged sitting.


Stand Up and Move:

Break up long periods of sitting by standing up and moving around regularly throughout the day. Set a timer to remind yourself to stand up and stretch every hour, take short walking breaks, or simply march in place for a few minutes. Moving your body helps prevent stiffness, improves circulation, and boosts energy levels, keeping you alert and focused throughout the day.


Turn TV Time into Active Time:

Watching television is an everyday sedentary activity for many people, but it doesn’t have to be completely passive. Turn TV time into active time by incorporating movement into your viewing routine. During commercial breaks, get up and do some jumping jacks, squats, or lunges. Use hand weights or resistance bands while watching your favorite show to add resistance training to your routine. By making TV time more active, you can burn extra calories and improve your fitness while enjoying your favorite programs.

Schedule Active Breaks:

Incorporating short, active breaks into your schedule throughout the day can help counteract the adverse effects of prolonged sitting and boost your overall activity levels. Set aside time every hour to take a brief break from work or other sedentary activities and engage in physical activity. Whether it’s a quick walk around the block, a few minutes of stretching or yoga, or a mini dance party in your living room, these active breaks can refresh your mind, increase blood flow, and revitalize your body for increased productivity and focus.


Make Movement a Social Activity:

Turn movement into a social experience by engaging in physical activities with friends, family, or coworkers. Instead of meeting for coffee or lunch, suggest walking together or joining a group fitness class. Plan active outings such as hiking, biking, or playing sports in the park. Not only does exercising with others make it more enjoyable and motivating, but it also strengthens social connections and fosters a sense of community, enhancing both physical and mental well-being.


Set Movement Goals:

Setting specific movement goals can help you stay motivated and focused on incorporating more activity into your daily routine. Start by defining clear and achievable goals, such as walking a certain number of steps per day, increasing your daily activity level by a certain percentage, or committing to a specific number of weekly workout sessions. Track your progress using a fitness tracker or smartphone app, and celebrate your accomplishments along the way. You can stay accountable and motivated to continue moving by setting goals and monitoring your progress.


Final Words

Incorporating more movement into your daily routine doesn’t have to be complicated or time-consuming. By making simple adjustments to your habits and mindset, you can quickly increase your activity levels and reap the numerous benefits of regular physical activity. Whether it’s starting your day with movement, sneaking in exercise throughout the day, or making movement a social activity, there are countless ways to add more movement to your life. Remember that every little movement counts, and prioritizing your health and well-being can make you enjoy a happier, healthier, and more active lifestyle.

Robert Milakovic