How to Incorporate More Movement Into Your Day (and Why It Matters)
In today’s world, it’s easy to spend most of the day sitting at a desk, in the car, or on the couch. But our bodies are designed to move, not to stay still for hours on end. Increasing research indicates that prolonged sitting is associated with a range of health issues, and that even brief periods of movement can have a significant impact.
The Problem with Sitting
Sitting for too long isn’t just uncomfortable – it’s harmful. Studies show that extended sedentary time is associated with:
Lower back and neck pain
Slower metabolism
Increased insulin resistance
Poor circulation
Higher risk of heart disease, type 2 diabetes, and even certain types of cancer
The Problem with Sitting
Sitting for too long isn’t just uncomfortable – it’s harmful. Studies show that extended sedentary time is associated with:
Lower back and neck pain
Slower metabolism
Increased insulin resistance
Poor circulation
Higher risk of heart disease, type 2 diabetes, and even certain types of cancer
A major study published in the Annals of Internal Medicine found that prolonged sitting is associated with higher risks of disease and early death – regardless of how much exercise someone does in their free time. Even people who work out regularly aren’t fully protected from the effects of too much sitting.
See the research here
In another large-scale analysis published in JAMA Internal Medicine, researchers found that people who sit for more than 8 hours a day without being active had a risk of death similar to smoking and obesity.
See the research here
We Used to Move Much More
This modern problem didn’t exist just a few decades ago. Our ancestors were constantly on the move – walking long distances, working in the fields, hunting, gathering, and doing manual chores. Anthropologists estimate that early humans walked up to 10 miles per day just to survive.
Compare that to today’s reality: the average adult takes fewer than 5,000 steps per day and often spends more than 9 hours sitting. Technology, cars, remote controls, online shopping, and digital entertainment have made it easy to stay still – but our biology hasn’t changed.
The result? More people are struggling with chronic pain, poor posture, fatigue, and preventable health conditions.
Small Movements, Big Impact
The good news is that you don’t need to join a gym or drastically change your life to get more movement into your day. Even short bouts of activity – often called “movement snacks” – can improve circulation, boost your energy, reduce stiffness, and support your long-term health.
Here are easy, effective ways to bring more movement into your daily routine:
1. Set a Movement Timer
Every 30 to 60 minutes, stand up and move. Walk around, stretch your arms, shake out your legs, or do a few deep breaths with gentle spinal twists. Just 2–5 minutes is enough to reset your body.
2. Take Walking Meetings
Whenever possible, take your meetings or phone calls while walking – even if it’s just pacing around the room or stepping outside for a few minutes.
3. Stand While You Work
Use a standing desk, a kitchen counter, or a tall shelf to alternate between sitting and standing. This reduces the strain on your spine and encourages more natural movement throughout the day.
4. Add “Movement Snacks”
Short bursts of activity during natural pauses in your day are easy to fit in:
Squats while brushing your teeth
Shoulder rolls while waiting for an email to load
Calf raises during a phone call
A quick stretch while reading a message
5. Move During Everyday Tasks
Turn regular household activities into mini-workouts:
Balance on one leg while brushing your teeth or doing the dishes. This challenges your core and ankle stability. Switch legs halfway through.
Stretch your spine and shoulders while folding laundry or standing in line.
Do squats or calf raises while waiting for the kettle to boil or the oven to preheat.
Hold a plank during TV commercial breaks – planks are one of the best exercises to build core strength and support spinal health.
March in place or do side steps while brushing your hair or prepping food in the kitchen.
6. Walk Whenever You Can
Take the stairs, park farther from the entrance, walk to the store instead of driving. It all adds up. Even a 10-minute walk after lunch can help digestion and re-energize you for the rest of the day.
7. Stretch Before Bed
A gentle stretch routine at night can help release built-up tension, calm the nervous system, and improve sleep quality.
Final Thought
We weren’t meant to be still all day. Movement doesn’t have to be long, sweaty, or complicated – it just needs to be consistent. Think of movement as something you sprinkle throughout your day, like water or fresh air.
Start small. Pick one or two tips from the list above, and build from there. Your body and mind will thank you.