Daily Movement Made Simple: How to Keep Your Body Happy Without Overthinking It

Let’s be honest—when someone tells you to “move daily,” it sounds so… basic. Like, “Sure, I move. I walk to the fridge 10 times a day!” But here’s the truth: your body was designed to move, and when it doesn’t, it starts sending subtle (and not-so-subtle) messages like back pain, stiffness, and the dreaded “chair butt.”

The good news? Moving daily doesn’t mean you have to spend hours in the gym or sign up for a marathon. It’s all about keeping it simple, sustainable, and even fun.

Why Moving Daily Matters

Our bodies are kind of like cars: If they sit too long, parts start to rust (hello, stiff hips and shoulders). Regular movement keeps your joints lubricated, muscles strong, and your energy levels up. Bonus? It’s also great for your brain. Studies show that regular physical activity improves focus, mood, and even memory.

5 Easy Ways to Move More Daily

1. The "Sneaky Steps" Hack

- Park farther away from everywhere you go. This adds up over time.

- Take the stairs. I think this one is self-explanatory. Imagine being in your 40s or better and struggling with stairs...Who wants that? Already there? We can help.

- Walk during phone calls and zoom meetings. That phone can do anything. Put in the headphones, get outside and walk while on the phone.

These small changes add up. In fact daily changes like this, done over time, will have a much greater impact on weight management than exercising intermittently.

2. Move At Your Desk Like A Kid In School

- Try seated leg lifts, desk push-ups, or a few deep squats when no one’s looking.

- The best posture is an ever changing one. Even at a standing desk. Rotate from standing to sitting, change heights of the desk, and even prop one foot up on a chair.

3. Play Like a Kid Again

- Chase your kids at the park.

- Dance in your kitchen.

- Play fetch with your dog (yes, running counts).

4. Set a Timer

- Every hour, stand up and move for two minutes. Stretch, walk, or hit up that old favorite song of yours to get you moving!

5. The 10-Minute Rule

- Commit to just 10 minutes of activity. Often, once you start, you’ll keep going. And if not? Hey, 10 minutes is better than zero. In fact, 10mins 3 times per day at a moderate pace can be as beneficial as 30 mins straight of exercise!

What Counts as “Movement”?

Great question. Movement isn’t just workouts—it’s anything that gets your body not sitting. Examples include:

- Walking

- Gardening

- Yoga

- Cleaning (yes, vacuuming counts)

- Dancing badly (or well, your choice)

The key is to do it as much as humanly possible. Find ways. Get creative. We weren't meant to be as sedentary as our lives currently dictate.

How to Keep It Consistent

- Make it Fun: Do activities you actually enjoy. No one sticks with something they hate.

- Buddy Up: Find a workout partner, even if it’s your dog. Dogs don’t cancel plans.

- Track It (Lightly): Use a pedometer or app to keep tabs on how much you’re moving. No need to obsess—just aim for consistency.

- Hire a Personal Trainer To Hold You Accountable: Not only will you be paying for it but you'll have someone depending on you to show up so they can do their job. You'll have someone there to push you when you don't feel like it. You'll have someone there to write the entire program, adjust when needed, push when needed or pull back when needed. When you hire a personal trainer 1 on 1, all you have to do is show up! We can help with that. If you head over to this link, fill out the contact form, we will reach out to setup a No Sweat Intro with a Coach.

The Big Picture

You don’t need fancy equipment or a gym membership to move daily. Keep it simple, make it fun, and stay consistent. Your body (and brain) will thank you for it.

References

- Centers for Disease Control and Prevention (CDC). (2023). [Physical Activity Basics](https://www.cdc.gov/physicalactivity/basics/index.htm)

- Harvard Health Publishing. (2023). [Why We Should All Be Moving More](https://www.health.harvard.edu/exercise-and-fitness)