Between work, childcare, and other daily responsibilities, many people struggle to find time for a proper workout. These five simple tips will help you incorporate more movement into your day—without needing a gym.
Most people in Western industrialized countries don’t move enough. Our bodies are designed to cover several kilometers per day—just like our Stone Age ancestors. However, modern city life, cars, and the constant availability of food have made us much more sedentary. On top of that, many people simply don’t have the time for gym workouts.
The pandemic-driven shift to working from home has only made things worse for most. Without a commute or outdoor lunch breaks, many of us take only a few hundred steps a day—far too little to stay healthy in the long run.
The World Health Organization (WHO) recommends about 150 minutes of moderate exercise and 75 minutes of intense activity per week. This means you don’t necessarily need cardio workouts or gym sessions to stay fit and healthy. Here are five tips to help you integrate simple movement breaks into your daily routine—without spending extra time and energy on a gym visit.
No Gym Needed: 5 Easy Ways to Move More in Your Daily Life
1. Walking Meetings
Do you work from home and spend most of your day sitting in front of a computer? One easy way to incorporate more movement is through “walking meetings”—meetings where you walk while talking. Of course, this doesn’t work for every call, especially if you need a computer for certain discussions. But depending on your job, there are probably some meetings where a phone call is enough—allowing you to take a short walk while talking. Fresh air clears the mind, and the extra movement keeps both your body and brain healthy.
2. Turn Your Walk into a Workout
Speaking of walking: You should ideally plan at least one walk around the block (or two) every day. Even just 20 to 30 minutes of walking can improve overall fitness. And if you want to step it up, you can turn your walk into a mini workout with a few simple tricks. Try adding lunges along the way, increasing your walking speed, or even walking backward. You can find more inspiration for an active walk here:
3. Take the Stairs More Often
This everyday tip is as simple as it is effective: Take the stairs instead of the elevator. Climbing stairs is a great way to get your heart pumping and strengthen your cardiovascular system. It may take some effort at first, but over time, you’ll get used to it—and soon, you’ll start ignoring the tempting elevator automatically.
4. Plan Walking Routes on Purpose
Do you use public transport? Try getting off one stop earlier or later! This is an easy way to add a few extra kilometers to your daily routine. If you primarily drive, consider parking a little farther from your destination to get in some extra steps. If you turn this into a habit, you’ll automatically move more throughout the day.
5. Move While Watching TV
Even without leaving your house, you can integrate simple activity breaks into your routine. You can even do something for your health while watching TV. Instead of just lying on the couch while binge-watching your favorite show, move a little. If you have a treadmill or exercise bike at home, try walking or cycling while watching TV.
Even without special equipment, you can stay active: Do some simple Pilates or yoga exercises—either on a mat on the floor or even comfortably on the sofa. Every little bit of movement contributes to your fitness and health in the long run.
