10 Simple Ways to Move More Every Day (Even If You Sit All Day)
Firstly let’s look at …Why Moving More Matters
Modern life has made sitting the default. Whether it’s working at a desk, commuting, or unwinding in front of the TV, many of us spend far more time sitting than we realise.
The problem?
Prolonged sitting can lead to stiff joints, reduced energy, weight gain, and even an increased risk of long-term health issues.
The good news is that you don’t need to spend hours in the gym to stay active. Small, consistent movements throughout the day can have a huge impact on your health, energy levels, and overall fitness.
Here are 10 simple and effective ways to move more every day, even if your job or lifestyle keeps you sitting for long periods.
1. Take Walking Breaks
Sitting for long hours?
Set a reminder to stand up and walk for at least 2-5 minutes every hour. A quick stroll around your home, office, or even pacing during phone calls can help keep your circulation moving and prevent stiffness.
Use a standing or walking meeting when possible. Take the stairs instead of the lift. Walk to a colleague’s desk instead of sending an email.
2. Stretch Every Morning
Starting your day with a few simple stretches can wake up your body, improve flexibility, and reduce tension built up from long periods of inactivity.
Try 5-10 minutes of mobility work—focus on your neck, shoulders, back, and hips. Try GOWOD, a fantastic app that we use here at P6: https://www.gowod.app Use a foam roller or resistance bands to loosen tight muscles. (I’ve bought clients a foam roller for thier office before!)
3. Stand More Often
Standing burns more calories than sitting and helps improve posture.
If you work at a desk, try a standing desk or alternate between sitting and standing throughout the day.
Stand while talking on the phone or watching TV.
4. Take the Long Route
Look for small ways to add extra steps into your day.
Park further away from entrances when running errands. Get off public transport one stop earlier and walk the rest. Take the longer route when walking inside buildings.
5. Make Movement a Habit
Pair movement with daily routines to make it effortless.
Do squats while brushing your teeth. Calf raises while waiting for the kettle to boil. Stretch during TV adverts instead of reaching for your phone.
6. Set a Step Goal
Tracking steps is an easy way to stay mindful of movement.
Aim for 8,000-10,000 steps a day as a baseline. Use a fitness tracker or smartphone app to monitor daily activity.
7. Swap Scrolling for Strolling
Instead of mindlessly scrolling social media, take a short walk.
Set a rule: For every 30 minutes on your phone, take a 5-minute movement break.
Use phone calls as an opportunity to move around.
8. Try Desk Exercises
Sitting at a desk all day? Combat stiffness with simple exercises.
Seated leg lifts and ankle circles improve circulation. Shoulder shrugs and neck stretches relieve tension. Resistance bands are great for desk-friendly strength work.
9. Turn Housework Into a Workout
Daily chores can double as fitness if done with more intensity.
Speed up vacuuming or scrubbing floors to increase heart rate. Do bodyweight squats while loading the dishwasher. Carry shopping bags with good posture for a mini strength session.
10. Prioritise Active Leisure Time
Swap passive leisure time for activities that involve movement.
Meet friends for a walk instead of a coffee sit-down. Try a new sport or active hobby, hiking, dancing, or cycling. Take the family to a park or go for an evening walk after dinner.
Basically…Small Movements Lead to Big Results
The reason we train in the gym is to make life easier… playing with the kids, lifting the washing basket, doing ‘life’ things… so why not incorporate that into our ‘working out’ bucket!
You don’t need to overhaul your lifestyle to move more. Small, consistent efforts add up over time, improving your overall health, reducing aches and stiffness, and boosting your energy levels.
The key is to make movement a part of your daily routine, so it becomes second nature. Whether it’s walking more, stretching daily, or taking the stairs, these small changes can make a big difference.
Looking for more ways to stay active and reach your fitness goals?
Want to start moving better today… just email ollie@priority6.co.uk to arrange your discovery call and No Sweat Intro!
OC