8 Simple Ways to Move More Throughout the Day (No Workout Required)

We can't all be ER nurses, dog walkers, or lumberjacks. Which means that, for many of us, working some movement into our day—beyond the click-clack of a keyboard—can be a bit of a challenge.

Even if you have time set aside in your day for a workout (go, you!), you could probably stand to move more—especially if you don't want to, you know, die young. (Yep, studies show that sitting for too long may lead to a premature death.)

So how do you sneak some activity into your day that won't break a sweat—so you can work it in between meetings, carpool, and every other to-do on your list? Try these expert-approved strategies to make movement happen, beyond the workout.

Think bite-sized

You may think that only those 30-minute HIIT workouts or yoga workouts matter, but every little bit of movement you can add to your day adds up. "All movement counts and even one to two-minute bursts can improve your health and focus," says Lori Diamos, PT, MS, FAFS, physical therapist and founder of PT Pearls.

So even if you don't have time to head to the gym, you have time to work in an exercise snack, says Tara De Leon CSCS, NSCA Personal Trainer of the Year 2024. "Exercise snacks are little bite-sized exercise breaks that can be two to 10 minutes long. Think of things like a five-minute walk after meals, or a quick weightlifting circuit on your break."

Add stretches when you're sitting

Can't leave your seat? You can still work a little stretching into your day to get your body moving. "Shoulder rolls, neck stretches, wrist and hand stretches, or even a micro-meditation would be great!" De Leon says.

Diamos recommends one move in particular that can provide major benefits. "One of the simplest and most effective options is the soleus push-up, which is basically a seated heel raise. Seated heel raises can actually boost metabolism and improve blood sugar by over 50%, according to the research."

Stand up

If you're wearing a smartwatch, odds are you're already getting pinged to get up and move once an hour. But if you've shut off that function, Diamos suggests turning it back on. "Studies show prolonged sitting has negative effects on cardiovascular, metabolic, and musculoskeletal health that you cannot undo with a single workout later. Breaking things up every 45 to 60 minutes with just a couple of minutes of walking, stretching, or posture changes helps restore circulation and focus. And short bursts of vigorous activity of even just one or two minutes at a time can improve cardiovascular health, lower mortality risk, and mimic the benefits of high-intensity interval training."

Make things harder on yourself

You've probably already heard the old saying about parking far away from a store or your office so you sneak in some extra steps. But there are so many other ways you can challenge yourself by avoiding things that simplify your life (and require fewer steps. "Taking multiple trips to carry in your groceries or take laundry upstairs is usually a good idea," De Leon says. "The idea is to make our lives so active that we don't need a ton of heavy training."

Another way to challenge yourself? Try changing up your activity. "Change your pace during a walk, or if the environment is safe, try walking backward, sideways, or with crossovers to challenge your body in new ways," Diamos says.

Multitask movement into your day

Take a look through your to-do list to see if there are ways you can add movement to your list. "It's easy to find ways to get more movement if you really think about it," De Leon says. "Can you walk laps around the field while your kids are at practice? Stretch while watching TV at night? Can we ride the bike while checking our Instagram? Or maybe walk while listening to your favorite book or podcast?"

Switch away from sitting

If you can, "Our bodies are designed to move, not to be locked into one posture," Diamos says. "Standing desks are a great way to change the load on your muscles and joints. A Swiss ball with a base or a Dyna Disc in your chair lets you bounce, shift, or roll around, which keeps stabilizers active and even helps with focus."

Drink more water

You probably already know you should be drinking more water for your health, but fun fact; That can actually increase your movement, too. "Staying well hydrated is a simple strategy," Diamos says. "Every trip to refill your water or go to the bathroom becomes a natural movement break."

Use your body weight

While you can always add light weights, resistance bands, and other workout gear to your office drawer for a quick fitness break, using the weight of your own body can be just as effective. Add a few wall or desk push-ups, chair tricep dips, air squats, lunges, or sit-to-stands to your daily routine (maybe after you take that water break!). "Mobility and stretching can be done without equipment by simply using the wall, floor, chair, or doorway as your props," Diamos says. "The goal is to disrupt sedentary behavior, eliminate excuses, and take action in whatever way you can at an intensity that matches your health and fitness goals."