Daily Movement Tips | Easy Ways to Add More Movement into Your Day

Good news is that even if you don’t have time for a scheduled workout session, you can still incorporate daily movements in your routine. Even if it’s just short bursts of activity here and there throughout your day, doing something is better than remaining completely inactive! That’s where you can look to incorporate more NEAT movement. 

NEAT (non-exercise activity thermogenesis) comprises of movements you get throughout the day that aren’t part of an intentional workout. It includes little things such as grocery shopping, doing housework, or playing with your dog. These little activities add up throughout the day and can lead to a decent amount of movement! Incorporating more NEAT movement is good for both your physical and mental health, can lead to better sleep, and can help you manage your weight over time.

We still recommend doing mindful exercise when you can. But when your schedule is just too hectic, here are some ways you can incorporate exercise into your daily routine in between workouts: 

Walk or cycle when possible

This is an easy and effective way to add more movement into the day if you usually drive or catch public transport. Get in some extra movement while you’re heading to work, the shops, or anywhere else you need to go within a few miles! 

Do some cleaning 

Tick something off your never-ending to-do list while also getting in some movement – two birds, one stone! Household chores like vacuuming, washing the floor, doing the dishes, and cleaning the shower are all great ways to get in a bit of NEAT exercise.  

Swap the lift or escalator for the stairs 

If you’re only going a few floors, take the stairs to get in some extra movement (and a great glute burn!) 

Get off the couch while watching TV at night 

Turn one of the most sedentary parts of your day into a chance to be active! Do some simple exercises while watching Netflix like stretching, walking in place, holding a plank, and doing jumping jacks. 

Spend time out in the garden 

If you have some outdoor space, doing yardwork is a great way to keep in shape. In fact, many health professionals promote gardening as a form of moderate intensity exercise! If you have access to some outdoor space, you can get in some movement by tending to your plants and mowing the lawn. Want to start a garden but don’t have access to outdoor space? Many cities and towns across the UK have community gardens and allotments where you can have a go at growing things. Another bonus: growing your own fruits and vegetables can also make it easy and affordable to hit your recommended five-a-day! 

Have a walking meeting 

If you’re able to take Teams or Zoom calls from your phone rather than the computer, plug into the app and go for a walk while on your meeting. You’ll get in some movement while also being productive! 

Add activity to a friends meetup 

As adults, we tend to meet up with friends in stationary settings like a cafe or a pub. But if your friend is up for it, try doing something active instead! If they’d be up for a workout class or a hike, great! Otherwise, you can slightly adapt your normal plans to add in some extra movement. If you like to meet at a cafe, get your coffee in takeaway cups and walk through the local park while you chat. If you prefer pubs, there are plenty of pubs around the UK where you can enjoy activities like bowling, darts, or table tennis while having a drink. 

Turn waiting time into mindful movement 

It’s easy to reach for our phones any time we’re in a situation where we need to wait. Instead, try to turn those few minutes into an opportunity to get a little movement in. Waiting for the kettle to boil? Pop on your favourite song and dance around for a few minutes. In a queue? Engage your core and do some breathing exercises. Waiting for your dinner to finish cooking? Do some jumping jacks or walk in place while waiting for the timer to go off. These little bursts of movement can really add up over the course of the day! 

Do some exercises while getting ready for the day 

Add in simple moves like squat pulses or calf raises while you brush your teeth or do your hair in the morning. 

Sit on an exercise ball 

Swap the desk chair for an exercise ball while you’re working or studying. The effort of keeping yourself stable on the ball requires you to engage your core muscles and helps to improve your posture. 

Try standing instead of sitting 

The simple act of standing activates several muscles and is much better for your wellbeing than sitting for long stretches of time. Some examples of when you can try standing up rather than sitting include riding on public transport, talking on the phone, or watching TV. You could also try using a standing desk for work. And you don’t need to invest in any fancy equipment – a hightop table or kitchen counter work just as well! 

Don’t sit still 

As kids, we were always told not to fidget too much. But according to health professionals, fidgeting is actually an excellent form of NEAT movement, and since it’s something we often do without thinking, it doesn’t require much extra effort! Fidgeting can improve blood flow and reduce stress. 

Add a few of these daily movement tips into your routine for the days you can’t do a formal workout. Over time, they’ll help improve your energy levels, sleep, stress, and help you to maintain a healthy weight.

What are some things you like to do to stay moving on non-workout days? Let us know in a comment!