How many times have you told yourself, “I’ll squeeze in a workout later” and then, boom – it’s already the end of the day, and that workout is still sitting somewhere on your to-do list?
Between work meetings, errands, or just feeling way too tired, finding the time or energy to get moving can feel impossible. And let’s be honest, who hasn’t been so buried in a project or a deadline that hours slip by without realizing you haven’t even stretched? Trust me, I know the feeling all too well.
A year ago, I was the queen of all things sedentary. If laziness were a sport, I’d have been a champion. I’d look at fitness blogs or gym reels and think, “That looks great – for other people.” The thought of trying to squeeze a workout into my already packed day felt impossible, and to be honest, a little intimidating. But I was tired of feeling tired, and knew I had to find a better way to fit more movement into my life without disrupting my work routine. I needed something doable, something that didn’t require a full gym session or tons of extra time.
I was lost in these thoughts, far from taking any action, when I suddenly came across a YouTube short video that acted as a triggering force for me. It pushed me to realize that I could do something about my sedentary habits. In the video, a woman shared some surprising research on the effects of sitting. She explained that actual studies show just how hard our sedentary lifestyles can be on our bodies, especially for those of us with desk jobs. Prolonged sitting, as research confirms, can lead to all sorts of health issues, from back pain and muscle weakness to heart concerns. And, it turns out, simply standing up and moving regularly can make a big difference for our wellness. Hearing that was a wake-up call for me. I realized that these long hours of sitting were taking a toll, but the good news? I could make changes without ever leaving my desk!
End Results?
As I started exploring small ways to sneak activity into my day, something surprising happened: I found ways to keep moving, my “sitting” time decreased drastically!
I didn’t need fancy equipment or endless motivation – just a few quick, practical “movement hacks” that fit seamlessly into my schedule. These little tricks took just seconds to do and added up fast, giving me more energy and breaking up that draining “stuck” feeling from sitting all day.
So, if you’re someone who feels “too busy” for the gym, or if you want a way to stay active even when you’re tied to your desk or caught up in the whirlwind of deadlines but ready to make a change, I’ve put together 13 simple movement hacks that work wonders, even on the busiest days. These are the hacks I’ve tried, tested, and swear by. They’re the easiest, most realistic ways to get moving without overhauling your day, and I promise you’ll start feeling the difference with just a few small tweaks. Let’s dive in!
13 Simple Hacks to Boost Physical Activity
1. Set an Hourly Reminder
One of the simplest and most effective ways to incorporate movement into your day is by setting an hourly reminder. In our busy lives, it’s all too easy to lose track of time while focusing on tasks, especially when you’re deep into a project or catching up on emails. But by scheduling a reminder every hour, you create a dedicated opportunity to break up the monotony of sitting and get your body moving.
I did this for myself, and I found it pretty helpful. After every hour, I would get up and walk around for at least 10 minutes. It became a refreshing routine that not only got me moving but also helped clear my mind.
You can set an alarm on your phone, use an app, or even program your laptop to give you a gentle nudge every hour. When the reminder goes off, take that minute or two to stretch, or stroll around your office or home. It’s a great chance to shake off any stiffness and refresh your mind, boosting your productivity and focus.
The best part? You don’t have to commit to an elaborate routine; just a minute or two of movement can do wonders. Over time, these small breaks add up, contributing to a more active lifestyle without overwhelming your schedule. Plus, you’ll likely find that those little bursts of movement can improve your mood and energy levels, making it easier to tackle whatever comes next. So, set that hourly reminder and take that step – literally! You’ll be amazed at how much of a difference it can make.
2. Take the Stairs Whenever Possible
If you’re out and about, seize the opportunity to take the stairs whenever you can. Whether you’re entering a building, heading to a parking garage, or navigating a mall, opting for the stairs instead of the elevator is a fantastic way to sneak in some physical activity throughout your day.
But what if you’re at home? You can still incorporate the stair-climbing mentality into your daily life. If you live in a multi-story home or even a building with stairs, make a point to take the stairs instead of the elevator. Even if it’s just a couple of flights, those trips can add up quickly!
If you don’t have stairs at home, you can create your own mini workout by doing step-ups on a sturdy stool or even your couch. Just a few minutes of step-ups can work wonders for your lower body and provide a nice change of pace in your day.
3. Drink More Water
Alright, confession time: as a self-proclaimed lazy girl, I used to stay dehydrated a lawwt. Most days, getting up just to grab a glass of water felt like too much effort. But then I had a little lightbulb moment – what if I set a simple water goal, like five glasses a day? Or eight, if I was really pushing myself. Every time I needed a refill to hit that target, I’d actually have to get up and move!
So, on the surface, it looked like I was hydrating just for better skin and health, but underneath, I was sneakily adding movement into my day without even realizing it. And, honestly, it worked! Every refill got me off the couch or out of bed, which was a big win for someone who used to stay parked there for hours. Now, I stay more hydrated and get those tiny bursts of activity in my day. It’s basically a win-win situation; you are moving and you are getting better skin.
4. Put Items Out of Reach
Here’s another my favorite lazy girl hack that’s surprisingly effective: just put your essentials slightly out of reach! Whether it’s the remote, phone charger, water bottle, or even your notebook and pens, place them just far enough away that you have to get up to grab them.
You can also set an hourly reminder on your phone while you’re working and leave it across the room. When that reminder goes off, you’ll have to get up to silence it and set the next hour’s reminder – instant movement boost!
These tiny changes might sound silly, but every time you reach for something or respond to a reminder, you’re adding in little bursts of movement without even thinking about it. And all these mini “get-up” moments add up, making a lazy-friendly exercise routine that’s as easy as it gets!
5. Hold a Squat While Waiting
When you’re waiting for something, like the microwave to beep or the kettle to boil, try squatting down and holding it until the timer goes off. It’s a quick and sneaky lower-body workout that fits perfectly into those idle moments!
Personally, at this active phase in my life, I’ve found squats and planks to be my favorite moves. Don’t get me wrong, I still struggle with a lot of workouts, but these two are special because they were my go-to’s when I first started. In those early days, I could only hold a squat or a plank for 5-10 seconds. But, sticking with it made a real difference that I can see now! Like James Clear mentions in Atomic Habits, “small habits repeated for a long time accumulate and make big differences.”
So, next time you’re waiting around, give it a try – hold a squat or drop into a plank. It’s a tiny habit that not only adds movement to your day but also builds up your strength over time. And who knows? Maybe you’ll find your new favorite move too!
6. Use Commercial Breaks for a Quick Workout
If you’re watching TV during lunch or unwinding after work, commercial breaks can be the perfect mini workout slots! Each time a break rolls around, get up and do a quick set of arm circles, stand on your tip-toes, hold a squat, or even just do a few simple arm raises. It’s an easy way to sneak in movement without missing a beat on your show.
Now, if you’re more of a Netflix binge-watcher (like I used to be), here’s a little bestie-ly advice: start to ditch that habit ASAP! Binge-watching ate up so much of my time, keeping me from pursuing some amazing opportunities. As an introvert, I stayed home most of the time, lost in Netflix shows, but looking back, I realized how much potential I was missing out on. Since breaking free from endless series marathons, I’ve been checking off every single dream that once just lived in my head – and it feels AHHH-MAYY-ZINGGG!!!!
So here’s a tip if you’re still binge-watching: after each episode, get up for a quick 5-minute walk around the room. There’s a great concept called “habit stacking,” (again from Atomic Habits – if you haven’t read it, add it to your list right now!) which is all about pairing a habit with something you’re already doing. Here’s how I used to do it: I loved memorizing poetic or quote-ish lines from Netflix shows, jotting them down in my mini diary. So, after each episode, I’d grab my diary, note down a favorite line, and then walk around while trying to memorize it. A little quirky? Maybe. But it kept me moving!
You don’t have to do the exact same thing, but find something small you enjoy and add it to your routine. Whether it’s jotting down thoughts or checking a to-do list, use those quick movement breaks to do something you love while getting in a bit of exercise.
7. Seated Leg Raises
If you’re sitting for long periods, whether at a desk, on the couch, or even in bed, try incorporating seated leg raises! It’s a simple, low-effort way to keep your legs active without needing to get up.
Here’s how it works: sit up straight, extend one leg out in front of you, and slowly lift it up and down. Repeat a few times, then switch to the other leg.
It may not feel like much, but this little movement keeps your muscles engaged and blood flowing. Plus, it’s discreet enough to do almost anywhere – perfect for sneaking in a bit of exercise during meetings, TV time, or whenever you’re lounging around. Try setting a mini goal for yourself, like doing a few leg raises every hour, and watch how much stronger and more energized your legs start to feel!
8. Stand Up to Read
Got a book or article you’ve been meaning to get through? Try reading it standing up! This one’s as simple as it sounds: instead of sitting down, just stand up to read. You could even pace around a little as you do, or just stand comfortably and shift your weight from one foot to the other. It’s a great way to get out of that constant seated posture and add a bit of movement without any extra effort.
Standing while reading might not seem like much, but it adds up, keeping your muscles engaged and boosting circulation. Plus, it’s a refreshing change of pace that helps break up long periods of sitting. Give it a try next time you’re catching up on your reading – it’s an easy way to add movement to your day, one page at a time!
9. Balance While Brushing:
Ready for a quirky twist on your morning routine? Next time you’re brushing your teeth, why not channel your inner flamingo and try standing on one leg? Yep, you heard me right! As you scrub away, lift one leg up and hold your balance like a pro. If you’re feeling adventurous, switch legs halfway through or close your eyes (just make sure you don’t end up in the sink!).
Not only will this silly balancing act give you a little giggle, but it’s also secretly working your core and lower-body muscles. Who knew brushing your teeth could turn into a mini workout? It’s a fun way to spice up a mundane task and prove that even the simplest moments can be a bit of a fitness party! So, grab that toothbrush and get ready to brush while you balance – it’s a win-win for your teeth and your stability!
10. 5 Minutes stretch
GURRRLL, this is a non-negotiable! Every single day, make it a point to stretch for at least 5 minutes – first thing when you wake up and last thing before you hit the bed. Trust me, the impact it has on your mental health is incredible, and it’s a super simple way to sneak in some movement.
Here’s how to get started: hop onto YouTube and search for stretching videos. Browse through and shortlist at least six stretches. Pick three that are easy and calming, like the baby pose, and three that have a little more complexity, like the cat-cow pose. Once you’ve got your lineup, combine them into a routine and do it every morning and night.
No need to follow the video step-by-step; just memorize the stretches and do them at your own pace. You’ll feel incredible, I promise!
11. Pick Up Your Favorite Number
Alrighty, let’s have some fun!
Think of your favorite number. Is it 5? Maybe 7? Or something else entirely?
Got it? Great!
Now, that’s how many times you’re going to do at least 5-6 simple movements. If you picked 1 as your favorite number, awesome! Just do each movement once. If you’re feeling ambitious and picked 9, even better!
This little trick was taught to me by my mum, and I’ve been hooked ever since. For example, I picked 7 as my favorite number back in the day, so I’d do 7 sit-to-stands, 7 arm circles, and 7 squats. It’s like a mini workout that feels playful and isn’t intimidating at all!
You can mix it up however you like – maybe some jumping jacks, leg lifts, or even a few dance moves if that’s your vibe. The beauty of this is that you can customize it to your taste, and it makes movement feel less like a chore and more like a game. So go ahead, embrace your favorite number, and get moving! It’s a simple way to add a burst of activity into your day while having a bit of fun. Plus, you’ll be surprised at how quickly those reps add up!
12. Post-Meals Walk
Have you ever thought about how a simple 10-minute walk after each meal could work wonders for your body? It’s one of the easiest ways to boost your digestion and get a little movement in without breaking a sweat!
Picture this: You finish your delicious lunch or dinner, and instead of plopping down on the couch, you take a leisurely stroll. It doesn’t have to be a marathon – just a nice, relaxed walk around your living room, outside, or even up and down the hallway.
This little habit not only helps with digestion but also clears your mind and gives you a chance to reflect on your day. Plus, it’s a great way to incorporate movement into your routine without feeling like you’re hitting the gym. Think of it as your personal “me-time,” where you can enjoy the fresh air, listen to your favorite podcast, or just soak in your surroundings.
So, whether it’s after breakfast, lunch, or dinner, make it a goal to get those 10 minutes in. Your body (and mind) will thank you for it! It’s a small commitment that can lead to big benefits, and who knows – you might just discover that you look forward to your post-meal walks!
13. Daily 5 Minutes Skill Challenge
Don’t panic! You don’t have to commit to five minutes a day if that feels like too much – feel free to cut it down to just two minutes. And no, this isn’t some hardcore challenge; it’s all about having fun! Have you ever watched someone do a perfect handstand, nail a series of push-ups, or glide through a graceful yoga pose and thought, “Wow, I wish I could do that“?
Well, guess what? You absolutely can! If you admire those skills so much, why not give it a shot yourself? Dedicating just two minutes to practice will help you get better over time. We’re not in a rush here; this isn’t a competition! It’s simply about exploring something you enjoy, and it’s perfectly okay if it takes you six months to master it – though honestly, you’ll likely see progress in just a few months. Plus, committing to those little moments each day will teach you the value of discipline and consistency.
Here's a Little Tip:
Share your goal with a close friend or family member. Telling someone that you’re learning this skill can create a fun sense of accountability—you’ll feel that little push inside you to keep practicing, just so you can show off your progress! So, why not start today? You’ve got this!
End Note:
Not gonna lie, I’ve become a fully active person now! Gone are the days when I would sit around, making excuses about not having enough time. These days, I prioritize my health by dedicating 30 to 40 minutes every morning to an intense workout – well, except for Sundays, of course. I’ve managed to weave this into my busy schedule, and I can honestly say it has transformed my energy levels and overall well-being.
I owe a lot of this newfound discipline and commitment to the above mentioned small movements I started incorporating into my day-to-day life. Those simple hacks I discovered have been game-changers. They served as the perfect gateway to gradually build my physical activity, showing me that even the busiest schedules can accommodate a little movement.
After a year of this journey, I’ve come to realize there’s really no such thing as “too busy.” What it boils down to is taking responsibility for your own health and making it a priority. So, consider these hacks a stepping stone; they might just lead you to the active lifestyle you’ve always wanted!
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