Incorporate More Physical Activity Into Your Day


Do you ever find yourself working away and, before you know it, it’s lunch time and you haven’t moved away from your desk? This is totally me on busy days at work!


I have a desk job and it’s easy for me to just sit all day (and make excuses) and lose track of time. It’s taken me a while to develop the habit of taking regular breaks and moving around.

So, why should you care about getting more physical activity? There are soooo many great reasons why!


There are so many benefits to physical activity! Many people think that exercising is just for losing weight or staying fit, but that is simply that is not true.

Physical activity is great for boosting your mental health, such as: decreasing stress, increasing happiness, improving memory, and boosting self-confidence (Huffington Post). It is important for reducing the risk of diseases and other health problems. (Centers for Disease Control and Prevention). It’s also a great way to boost your mood and energy levels!



Here is what I did to start moving more throughout the day:

  1. Wake up early to workout/walk. A few days a week I try to get up at 5 AM to get a 45-minute walk or workout in before getting ready for work. Getting this done first thing in the morning has been working really well for me. This way I can’t make any excuses after work.
  2. Take a walk. During lunch time, I’ve scheduled an appointment to take a 30-minute walk outside. Sometimes, I’ll take a mid-morning or mid-afternoon break and go for a quick walk around outside around the parking lot. I’ll ask my colleagues to join in if they are available at that time. On somedays, my husband and I will go for walks after dinner.
  3. Make things as inconvenient as possible at work. I know this sounds insane and totally counter-productive! But it’s a great way to get more movement into your day. For examples, lets say I printed something. I will pick up my paper, drop it off at my desk. Then, I’ll go grab water from the kitchen and drop that off at my desk. Then, I’ll make a trip to the restroom. To take that an extra step further, I’ll go to the restroom on the first floor and take the stairs. (Ridiculous, Right?!)
  4. Dancing. Sometimes, I just put on some great music and dance around at home.
  5. Strength Training. While watching TV, I use resistance bands to get some strength training because why not?!


  1. Use a Fitness Tracker. Use an app on your phone or buy a fitness tracker. Buying a fitness tracker has been very helpful for me. I’m kind of obsessed with seeing if I can get more steps in than I did the day before. Tracking is an important part of seeing the progress that you’ve made.
  2. Set a goal. My goal is to get 45 minutes of physical activity 7 days a week. I’ve set my goal higher than what I know I can achieve.  This way I know I’ll strive to meet that goal and will hit 5 days a week for sure.
  3. Find something that you enjoy doing. Physical activity doesn’t have to be hard. Anything that will raise your heart rate will work! There was a time when I loved hitting the gym for a cardio workout, but nowadays, spending time outside taking long walks is what I prefer.
  4. Implement small changes. At first, I tried to jump right in and wake up at 5 AM to workout, but that fell through really quickly because I did not have the motivation. I started by making small changes, which has proven to be more sustainable overtime.

Before I stared incorporating physical activity on a regular basis, I was definitely robbing myself of the benefits. The little changes that I’ve incorporated into my life have made a huge difference. As a result, I feel more energized and my focus and productivity have improved so much.

What are your favorite ways to incorporate more movement/physical activity into your day?

Please share with me in the comments! Have a great week! 🙂


Need inspiration? Check out these sites:

  1. Zen Habits: Top 42 Exercise Hacks
  2. BuzzFeed: 24 Fitness Hacks That Will Make Exercising Easier
  3. Dr. Axe: Exercise Hacks 








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