10 Ways to Increase Physical Activity Daily

For those of us striving to get healthier, a sedentary lifestyle can be a major obstacle! Many people struggle to find ways to stay active. Between work schedules, commuting, family obligations, and the popularity of working from home, it can be challenging to carve out time for exercise.

Fortunately, healthy movement doesn’t have to mean hitting the gym or attending fitness classes. If you want to get fitter but aren’t sure where to start, here are some proven techniques to help you move more every day!

1. Use a Wearable Fitness Tracker to Monitor Your Steps

One of the best ways to proactively increase your physical activity is to track it, and one of the easiest tools for this is a wearable fitness tracker, such as a smartwatch. These devices give you a clearer picture of how much you’re moving, making it easier to know when you need to step it up.

Beyond quantifying your steps, research shows that using a fitness tracker can naturally boost your activity levels. For example, a systematic review found that users of fitness trackers took an extra 1,800 steps per day, walked 40 more minutes on average, and even lost about 1 kg of weight.

2. Take Walks During Lunch Breaks or Before Work

If a busy work schedule is your main barrier to physical activity, make the most of the downtime you do have, even if it’s short. For instance, a study compared the benefits of 10-minute walks versus 30-minute walks. While the 30-minute group saw greater health improvements, the 10-minute group still significantly increased their activity levels and improved their diastolic blood pressure. So, on days when you can’t spare 30 minutes, break your activity into shorter bursts, like taking a stroll during a 10-minute break or your lunch hour.

3.Start Your Day with a Quick Workout

If you often plan to exercise after work but end up too tired or unmotivated, try starting your morning with a quick workout instead.

Morning exercise helps you check off your fitness goals early, supports habit formation, and can improve appetite control and metabolic regulation. While adjusting to an earlier schedule may take time, the long-term benefits are worth it.

4. Invest in a Standing Desk

Sitting too much is a major contributor to a sedentary lifestyle. Switching to a standing desk or a raised laptop setup can reduce sedentary behavior during your workday and has been linked to improvements in fasting triglycerides and insulin resistance—key factors for metabolic health.

Start by standing for 20 minutes and sitting for 10, then gradually increase your standing time. For even more movement, consider adding a walking pad under your desk.

5. Change Your Commute

In addition to sitting at work, commuting often involves prolonged sitting. If possible, try walking or biking to work to naturally increase your daily activity. If that’s not feasible, park farther away or take the stairs instead of the elevator to get your heart rate up before starting your day.

6. Follow Along with YouTube or At-Home Workouts

While gyms and fitness classes are great, they’re not the only options. If a gym membership doesn’t fit your lifestyle, you can still get an effective workout at home by following video routines.

Research shows that incorporating weekly muscle-strengthening and aerobic video workouts can significantly improve moderate-to-vigorous physical activity, sleep efficiency, and exercise frequency. Plus, participants reported higher self-confidence and fewer barriers to exercise.

7. Try a New Sport

Beyond traditional gym activities, sports are a fantastic way to stay active. Participating in recreational activities like cycling or tennis has been linked to lower obesity rates in adults over 40.

You can easily add sports to your routine by playing catch with family, joining local recreational leagues, or exploring your city’s sports opportunities.

8. Dedicate an Hour a Day to Active Household Chores

Chores need to get done anyway, so why not use them as an opportunity to move more? Tasks like gardening, vacuuming, or walking the dog naturally keep you active and productive. Your home and your health will both benefit!

9. Take Frequent Stretch Breaks During the Workday

It’s easy to lose track of time and spend hours sitting at your desk. To combat this, incorporate frequent stretch breaks into your day. Studies show that regular stretching can significantly reduce pain and stiffness. Set an hourly timer to stand up, move around, and stretch. Your body and mind will thank you!

10. Combine Screen Time with Exercise

Screen time is another contributor to a sedentary lifestyle, but you don’t have to give it up entirely. Instead, find ways to move while enjoying your favorite shows or social media.

For example, do sit-ups during commercial breaks, practice yoga while watching a movie, or stand while scrolling through your phone.

Conclusion

one of the best ways to make progress toward your health and wellness goals is to find ways to move more every day. Experiment with different methods to see what works best for your lifestyle. Small changes can add up and make a big difference over time!