Everyday Ways to Move More: A Simple Guide to Staying Active Without a “Workout”

Being active does not always mean going to the gym.

In fact, adding movement into your daily routine can improve:

Energy
Joint comfort
Mood
Sleep
Overall health

Research shows that sitting less and moving more — even in small ways — benefits your health.

Remember, always consult with your healthcare provider first before making any changes to your exercise routine, or starting any new exercise.

Why Moving More Matters

Long periods of sitting can:

Stiffen joints
Reduce circulation
Lower energy levels

Even if you exercise, long stretches of inactivity may still impact health.

The goal is not just exercise — it’s active living.

Active living means building movement into your everyday life, such as walking to the mailbox or doing household tasks.

Move More Throughout Your Day

Small movements add up.

Try to:

Stand up regularly
Change positions often
Walk short distances when possible

Every minute of movement contributes to better health.

Everyday Activities That Count

You don’t need special equipment.

Simple activities include:

At Home

Walking around the house
Doing laundry
Cooking
Light cleaning
Gardening

While Relaxing

Standing during TV commercials
Stretching between shows
Doing seated movements if needed

In Your Community

Walking to the mailbox
Visiting neighbors
Taking short walks

Make Sitting Less a Habit

Try to break up sitting time by:

Standing during short phone calls
If in an office – try walking over to someone’s desk instead of messaging them
Using stairs when possible
Parking farther away

Standing burns more energy than sitting and helps keep your body active.

Short Activity Moments Matter

Movement does not need to be long to be beneficial.

Try:

2-minute stretch breaks
5-minute walks
Standing every 30 minutes

Activity can be done in small time blocks throughout the day and still support health.

Make Movement Enjoyable

Choose activities you enjoy:

Dancing
Walking with a friend
Light yard work
Playing with grandchildren

Enjoyable movement is easier to maintain.

Set Simple Goals

Instead of focusing on long workouts:

Start with:

✔ One extra walk per day
✔ One standing break per hour
✔ One active household task

Over time, small changes become habits.

Aim for Gradual Progress

Health experts generally recommend:

About 150 minutes of moderate activity per week

This can be done in short sessions — even 5–10 minutes at a time.

Remember

You don’t have to “work out” to benefit.

Moving more and sitting less can:

Support heart health
Improve mobility
Boost mood
Help maintain independence

Daily Movement Checklist

Small Steps That Add Up

Use this checklist to help reduce sitting time and build movement into your day.

Check off what you’re able to do — every bit of movement counts.

Morning Movement

☐ I stood up within 30 minutes of waking
☐ I walked around my home before sitting down
☐ I stretched or moved my arms and legs

Throughout the Day

☐ I stood up at least once every hour
☐ I walked short distances inside or outside
☐ I changed positions regularly (sit → stand → walk)
☐ I completed at least one household task (laundry, dishes, light cleaning)

During Screen Time or Sitting

☐ I stood during TV commercials or between shows
☐ I stretched while seated
☐ I took a short movement break

Activity Moments

☐ I took a short walk (even a few minutes)
☐ I spent time moving outdoors
☐ I participated in an enjoyable activity (gardening, dancing, hobbies)

End of Day Check-In

☐ I moved more today than yesterday
☐ I broke up long sitting periods
☐ I listened to my body and stayed comfortable

Weekly Reflection

☐ I met my personal movement goal
☐ I found activities I enjoy
☐ I felt more energized

Click here for a printer-friendly version of this “Daily Movement Checklist”

Click here for a printer-friendly version of a “Daily Movement Tracking Sheet”

Reminder

Movement does not need to be long or intense.

Even small actions — standing, walking, stretching — support:

✔ Mobility
✔ Energy
✔ Independence

Medical Disclaimer

This resource is intended for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Individuals should consult their healthcare provider before making changes to their physical activity routine, especially if they have chronic health conditions, mobility limitations, or recent medical concerns. Activity levels should be tailored to individual abilities and health status. Call 911 if you’re experiencing a medical emergency.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.