5 Ways to Move More During the Day

“Our greatest defense against stress is the ability to change our minds; to change our thinking.” – Goldie Hawn

No matter your stage of motherhood, fitting in exercise into an already slammed day can be a challenge. We all know getting in movement is crucial to our wellness and sanity, but how do we do that when it feels like we have no time?

Instead of thinking of movement as happening alone (without kids), requiring spandex, and occurring for an extended period of time, change how you think of exercise. Movement can happen at any time and in any clothing. It doesn’t have to last for long either. One minute of movement can provide a great mental break for your mind. Stop thinking about what you can’t do and focus on what you can do. In other words, how can you sneak any type of movement into your already jam-packed day?

Trust us, your body and mind will thank you for breaking up your tension and giving yourself an extra energy boost. And who doesn’t need the extra energy and patience to make it through dinner, bath-time, and bedtime routines? Ready to start? Here are 5 ways to sneak in more movement during your day

1. Set a Timer.

We are sure you have heard the saying “sitting is the new smoking.” While that sounds a bit morbid, it’s the truth. Whether you have a desk job or are a stay-at-home mama, we are all sitting too much. Set a timer on your phone for 1 hour. When the timer goes off, move. Walk around the block. Climb a few flights of stairs. Do a few elevated push-ups or triceps dips from your chair/couch. It doesn’t have to be much or for a long period of time. Just move every hour on the hour.

2. Screen Time Should Be Movement Time.

Scrolling your social media feeds? Stand Up! Make it a rule that you are not allowed to scroll meaninglessly unless you are also moving. Try some squats, calf raises or marching high knees. This may not only get you moving more but scrolling less!

3. Stretch It Out.

Don’t you need a breathing moment sometimes? We all do. When you need a break, try one of the free “Restore & Recover” workouts based on relaxing, breathing & stretching on the Free Workouts page.

4. Incorporate Your Kiddo.

Our little ones are watching us set a wellness example, and we as parents should show them that exercise is fun! If we wish to create a future of happy, healthy, disease-free children and adults, it’s time we start practicing what we preach and ask our kids to join us in movement every day. Here are some fun & short videos that show you how to incorporate movement into your and their days.

5. Make It a Habit.

We all have moments throughout the day that are perfect for incorporating some easy and simple movements. Find those opportunities and create new habits to coincide with those moments. Every time you are leaving work, climb 5 flights of stairs before heading to your car. Complete 20 push-ups and lunges while making dinner – every single time. Do squats while pumping gas. Make movement a habit within your typical habits or the routine of the day.


Do you have a tip to moving more during the day? Add it to the comments section!