Life can get hectic, right? Between work, family, and everything in between, finding time to stay active can feel impossible. But here’s the good news—being active doesn’t have to mean carving out hours at the gym. By making small changes to your daily routine, movement can easily become a natural part of your life. Here are 10 super simple tips to help you get started:
1 Move While You Chat
Next time you’re on a phone call, don’t just sit there—get moving! Walk around or pace as you talk. The average person spends a staggering 9.3 hours sitting each day—yes, more than we spend sleeping! Research shows sitting for six or more hours a day increases your risk of serious health issues, even if you exercise. The solution? Reduce sitting time however you can, starting with a simple habit like this one.
2 Walk While You Wait
Stuck sitting in your car waiting for your spouse or kids? Make that time productive! Step out and take a lap (or two) around your car instead of scrolling through your phone. Every extra movement counts.
3 Take the Stairs
Elevators may save time, but stairs burn calories! Did you know you burn roughly 0.1 calories climbing a single step? What’s more, going down burns around 0.05 calories per step. It’s a sneaky way to burn extra calories throughout your day—and bonus points if you’re rocking a pair of comfy, colorful running shoes!
4 Make Breaks Active
Got a break at work? Resist the urge to scroll social media and spend 10 minutes on a brisk walk instead. Whether you head outside for fresh air or power-walk the office halls, you’ll boost circulation, increase oxygen flow, and feel more alert and alive.
5 Walk It Off
Feeling stressed, anxious, or simply in a bad mood? A quick 10-minute walk can be a game-changer. Walking releases those feel-good endorphins, instantly lifting your spirits and reducing stress levels.
6 Exercise with a Friend
Motivation can sometimes be a challenge, but doing it with a friend can make all the difference. Skip the lunch outing or mall trip and go for a walk, a jog, or even an exercise class together. Bonus tip? If family time limits your workout window, think about fun, family-friendly ways to move together.
7 
Find Your Joyful Activity
Exercise doesn’t have to feel like a chore! If you’re not into fitness classes or gyms, explore other activities you might enjoy. Whether it’s dancing, cycling, swimming, or just walking around your favorite park, find something that makes you smile—and burns calories while you’re at it.
8 Park Farther Away
If you’re driving somewhere, park farther from your destination to add a few extra steps to your daily total. It’s an easy, no-effort way to sneak in a little more movement.
9 Make Walking Your Daily Habit
Swap driving for walking whenever possible. Invest in a pedometer to track your steps—it’s a surprisingly fun way to stay motivated. Aim for at least 10,000 steps (or 5 miles) each day. Not only will you log steps, but walking regularly can also tone your legs and give your glutes a lift!
10 Skip the Couch Potato Routine
Watching TV for hours may be relaxing, but it could cost you your health. Sitting for over three hours a day glued to the screen increases your risk of heart disease by 64%. Instead of staying on the couch, get up during commercial breaks or walk in place while streaming your favorite show.
Being active doesn’t have to be complicated or time-intensive. Small habits, like walking during a call or taking the stairs instead of the elevator, add up over time. Start implementing just one or two of these tips today—and before you know it, staying active will be second nature!
