How to Add More Activity to Your Day (When You Don’t Have Time)
Finding the time to be active is definitely not the easiest thing. We all know that we’re “supposed to” get regular exercise, but who has the time to live an active lifestyle every single day?
Life gets busy and unwieldy. It can be hard to manage and finding time to be active is usually not the top of our priority list.
I totally get it because I’ve been there, too. When I used to work in an office, I found myself constantly confined to my desk.
As my activity level decreased, so did my spirits. I found that a lack of activity was worsening my depression and I began craving a way to add more activity into my routine.
The dilemma? Between managing work and my mental health, I didn’t have time to exercise and stay active on a regular basis.
I wanted to be active, but I didn’t know where I was going to squeeze that activity into my already overwhelmed life.
A RAY OF HOPE
Then discovered something. Living an active lifestyle does not have to be time-consuming! You don’t have to dedicate hours of your day to exercise in order to be healthy and active.
I realized I didn’t need more time in the day, I just needed to use that time more wisely.
I started noticing small ways I could add activity into my schedule (no matter how busy it got) and I came up with a few really great techniques for being more active every single day!
Even though it’s been a few years since I worked in an office, I still rely on these skills daily, especially since I started working from home.
They really do help me get up and get moving so that my entire day isn’t sedentary.
And no matter what your schedule is or where you’re at in life, I know they will do the same for you!
One of the best things about these techniques is that they are totally customizable to your schedule. It may take a little creativity, but you can live a more active lifestyle!
Ways to Add More Activity to Your Day
1. Get up and walk more often
Walking more frequently throughout the day is a great way to start being more active! Even if you don’t have time to set aside, there are lots of ways you can still make it happen.
One way of doing this is by ensuring that you get up and walk every hour. It may sound like a lot, but it only takes a minute or two when all said and done.
You can plan to walk at the same time each hour (for example, 9:30, 10:30, 11:30, etc.) or you can walk at random times during the hour whenever you have the ability.
The first method can be great if you’re at a desk all day because it ensures that you get a regular, short break from sitting and working.
But I totally get how difficult it can be to stick to a schedule like that! That’s where option two comes in.
As long as you make sure you’re up and walking every hour at some point, then you’re accomplishing the same goal and being more active!
If you have a Fitbit or smartwatch, you can also turn on movement notifications that alert you at the top of every hour if you haven’t taken at least 250 steps that hour.
I love using this feature to stay active during the day because it keeps me aware of my activity level and motivates me to walk more!
Bonus Tip!
Walking is easier if you’re doing it for a reason. Try finding reasons for needing to get up to help motivate yourself to walk more. I like to do this by making excuses to get up and accomplish small tasks.
For example, I carry my empty teacup to the kitchen and make a separate trip afterward to go and fill up my water bottle.
Even though both tasks could be accomplished at the same time, it doesn’t add a lot of extra time to make separate trips and it gives you more steps.
If you don’t have many reasons to get up from your work area throughout the day, then create some!
A great way to do this is by replacing your large water bottle with a much smaller one.
This helps ensure that you are moving more because you’ll have to get up to refill your cup more often.
You could also try something like this; instead of keeping your desk fully stocked, only grab a few of the things that you use frequently.
You’ll get more steps in by making more trips to the supply cabinet.
Or, keep your lunch in the breakroom instead of at your desk. You’ll add steps by walking to the breakroom in the morning to put your lunch away and again when it’s time to eat.
What are your excuses to start walking more? Get innovative and find ways to add extra steps throughout the day!
2. Add Movement into Your Day
It’s not just walking that is good for you, adding any kind of movement into your day automatically makes you more active!
Take short breaks from what you are doing regularly to recharge your body and mind.
Finding a few moments to do some jumping jacks or a few yoga poses can make a big difference in your activity level!
Whenever you find yourself taking a break from what you are doing, add a bit of activity into that time in a way that works for you.
If you’re at home, finding small tasks that you can accomplish in a couple of minutes is another way to add movement to your day.
Flip or fold a load of laundry, put the clean dishes away, or make your bed.
You’ll find yourself moving more and you’ll get things done around the house! Plus you may even free up some time for yourself in the evening by being more accomplished during the day.
It’s a total win.
If you’re not working remotely, add some simple yoga poses or stretches regularly throughout the day.
Even a few seated stretches are better than nothing! Find what works for you and make it happen!
Oh, and another personal favorite? Always take the stairs instead of the elevator if you have the opportunity. It’s an excellent way to get more steps in and it can even get your heart rate up!
3. Get Active Over Lunch
Daily lunch breaks are a great time to add activity into your routine!
Now I know I’m asking a lot when I say to sacrifice your precious lunch hour, but I promise it won’t be a waste! You’re totally doing yourself a favor when you add any exercise into your routine.
Consider preparing an easy-to-eat meal ahead of time so that when lunchtime rolls around you have a few extra minutes to get that blood flowing.
Go on a short walk or get a quick workout in. It doesn’t matter if you only have 5 or 10 minutes.
Take advantage of the time that you can create throughout the day to do something good for your mind and body!
4. Add Activity in the Morning
Okay, I know how busy mornings can be and I know I sound crazy for even suggesting that you have time to exercise in the mornings, but hear me out.
Exercising in the morning gets your heart rate up, starts your metabolism, and helps you feel more energized. It gets you going and helps you feel ready for the day.
I’m telling you, the benefits can go a long way – and you don’t have to spend forever at the gym to get them!
Taking 10-20 minutes every morning to go on a walk or do your favorite workout instantly makes your lifestyle more active!
Even if you have to spend the rest of the day confined to a desk, you’ve already made it a point to be active that day.
And doing this in combination with any of the other techniques can really supercharge your activity levels!
If mornings are too tough, try finding a few minutes to exercise after work. Go on a walk or get a workout in, no matter how short it may be. You’ll be glad you did!
* * *
Being active not only supports a healthy body but works wonders in improving your mental health as well.
You can transform your lifestyle into one that is more active! You are in control of your schedule and you choose how you spend your time.
Being aware of your activity level and monitoring it is a great first step!
Take the next step by implementing some of the ideas above into your own life.
Start adding more activity to your day by walking every hour and moving regularly. Add exercise to your lunch break or in the mornings to supercharge your day.
Find what works for you and get more active by scattering small moments of movement throughout your daily routine!
An active lifestyle really is achievable for all. You are strong and you have the ability to change your life for the better. And you know, small changes can lead to some pretty big results.
Each day may not be perfect, but it’s trying your best that matters most.
How are you going to add activity to your day? Tell me all about it in the comments below!
Find tips for practicing mindful eating here.
