7 Ways to Move More Throughout the Day

For a lot of us, movement was a natural part of our lives as kids. No one needed to remind us to get up and move throughout the day. We were running, jumping, climbing, playing, and more often than not, we had to be reminded to stop moving, not to start.

As adults, it can be a little more challenging to get in the same level of movement throughout the day, especially when we have jobs that require us to do a lot of desk work.

The good news is, adding more movement to your day is ridiculously simple. It just takes patience, intention, and the willingness to create new habits.

So, if one of your goals is to move more throughout the day, here are seven simple ways to start!

TIP 1: SET MOVEMENT REMINDERS

If you work at a desk, it can be easy to get glued to your desk chair for hours at a time. Add more movement to your day by setting daily movement reminders on your calendar! Schedule reminders every 1-2 hours, and when the reminder goes off, get up, and spend a few minutes moving your body!

TIP 2: SET A DAILY MOVEMENT GOAL

Some fitness trackers come with the ability to set daily movement goals, but you definitely don't need one to implement this tip! Each morning, set a movement goal for the day. Your goal could be to go for a 20 minute walk on your lunch break, do 10 minutes of yoga after work, or try a new workout. Setting a daily movement goal will help you be more intentional with your fitness, rather than simply hoping it gets done. (If you want more accountability to help you hit your goals each day, ask a friend to be your accountability partner, or click here to learn more about my Accountability Coaching Program!)

TIP 3: FIND A MOVEMENT PARTNER

This tip can be helpful whether you work from home, or in an office. Find a friend or co-worker who has a similar movement goal, and ask them to be your movement partner. Schedule 1-2 movement breaks throughout the day, and during those breaks, commit to moving together for 5, 10, or 15 minutes. If you work remotely, keep each other accountable by texting one another when it's time to move, and again when you're done!

TIP 4: KEEP YOUR PHONE ACROSS THE ROOM

If you tend to use your phone a lot throughout the day, try setting it across the room when you're not using it. Not only will that help reduce distractions throughout the day, it will also give you a reason to get up and move!

TIP 5: TAKE A DAILY YOGA CLASS

Yoga is such an incredible way to bring movement into your body, and you don't have to be an expert, or practice for an hour a day to get the benefits! I do a 5-10 minute yoga flow almost every morning, and sometimes I'll do another one midday, and before bed. Just spending a few minutes slowing down, and moving my body feels so good, and I don't even have to leave the house! One of my favorite yoga instructors is Yoga with Bird on YouTube. She has free yoga videos for all levels, and her videos offer a ton of variety. If you'd prefer to take a live yoga class, look into joining a local yoga studio, or an online fitness platform like Obé (click here to get 30 days of Obé free)!

TIP 6: MAKE AN EXERCISE JAR

Making an exercise jar can be such a fun way to add more movement to your day! Here's how it works:

1. Get a mason jar, a piece of paper, and a pen.

2. Cut the paper into 10 strips, then cut each strip in half, for a total of 20 pieces of paper.

3. Write a different exercise or movement challenge on each piece of paper (ex: go for a one minute walk, do 10 sit ups, etc.), then fold the paper, and put it in the jar.

4. Keep the jar on your desk, or somewhere you can easily access it throughout the day, and set a goal to complete all 20 exercises every 2-3 days!

To help you stick to it, invite your friends or co-workers to create their own jars, and start a group chat to hold each other accountable!

TIP 7: INVEST IN A TREADMILL DESK

If you have the space and ability to invest in a treadmill desk, that can be a great way to move more throughout the day! If a treadmill desk isn't for you, consider a desk bike from a company like FlexiSpot! For a more space-friendly option, consider an under-desk elliptical.

Adding more movement to your day is simple. The hardest part is overcoming the belief that it's hard. Movement is a habit, and the key to sticking to it is making it something you look forward to! Use the tips above to help, or come up with your own!

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