50 Ways To Move More and Sit Less


It’s time to stop sedentary disease in its tracks!

In recent studies carried out by the American Heart Association, they found that the amount of time American’s spend sitting every day is approaching dangerous levels. Levels which cause lasting implications on people’s long-term health.

But if you work a full-time job and have kids, it can be difficult to fit a full workout in everyday, so here are a few ways you can sit less and move more without going out of your way.

50 Ways To Move More And Sit Less

  1. Take Breaks Every Hour

No matter where you work, make it a point to try and take a break for each hour you spend sitting. If you work in an office setting, this can be a quick trip to the water cooler to refill your water bottle, a walk to the bathroom, or even just you standing and stretching for 2-3 minutes. Whatever works for you, just try to move for about five minutes for every hour. 

  1. Drink Lots of Water

First of all, drinking lots of water is good for all of your body systems, but besides just that, drinking lots of water will make you need to take more frequent bathroom breaks. Frequent bathroom breaks are the best way to have an excuse to get up when you work in an office setting. Plus, you’ll have to make extra trips to refill your water bottle too. 

  1. Walk When You Talk on The Phone

Sometimes you may need to take a conference call, or maybe you just constantly get stuck talking on the phone with that one relative for hours on end. 

No matter who it is, try to move while you are talking on the phone with them. You can pace, or even just stand and straighten your work area. Just try your best to repurpose your phone time into movement so you aren’t spending a half hour phone call sitting in place. 

  1. Eat Outside

However long your lunch break may be, consider taking your lunch outside. This encourages you to leave your desk and go for a little walk, even if it is just down the stairs and out the door. You could even order lunch for pick up nearby and walk to go pick it up on your lunch break to add even more steps to your day. 

  1. Pack Your Lunch

Packing your lunch in the morning requires some movement which can help you get going in the morning. Not only that, but when you pack your lunch, you will spend less time ordering or buying your food and you will have more time during your lunch hour to squeeze in other activities, such as a brisk walk or maybe even a mini workout. 

  1. Invest In A Standing Desk

If your boss allows it, see about the possibility of getting a standing desk. Even if you have to purchase it yourself, it will be well worth the money. Most standing desks are convertible, which means you don’t have to stand all day, but you can easily alternate between sitting and standing as you work. This will help you sit less throughout the day. And you may find you like standing to work better anyways. 

  1. Try Walking Meetings

If your job involves scheduling a lot of meetings, see if some of the people you are meeting with would be willing to try a walking meeting instead. If the weather is nice, consider an outdoor walking meeting even. Studies have actually shown that walking can help the creative juices flow as it pumps more blood and oxygen to the brain! 

And if your someone who finds meetings boring, this will help make them more interesting. However, do note that walking meetings generally only work when you are meeting one or two other people. 

  1. Clean Your Desk Frequently

Another excuse you can use to add some movement to your life is by cleaning your desk regularly. When you do this, stand while you throw items away and take a walk to a trash can that maybe isn’t at your desk. You can also take this opportunity to wipe down your desk with disinfectant. Whatever care your desk may need, take this opportunity to turn it into movement. 

  1. Park Far Away

This one is easy. Whether you are going to work, the grocery store, or a restaurant, make an effort to park far away. 

Not only is this better for the environment as you won’t waste gas looking for a spot up close, but it will give you more of an opportunity to stretch your legs as well. And honestly, you’ll probably save time as well. 

  1. Workout While Watching TV

Of course, cutting back on TV is the best way to be more active, but if you have that favorite show you just can’t miss, consider doing a low impact workout while you watch it. Or if you have weights at home, lift these while you watch. You could also stand for the entire program as a way to be more active while watching TV.

  1. Take Commercial Breaks

You can take your TV watching a step further by making every commercial break a workout break. Look up a few 3 or 4-minute high-intensity workouts and try to complete one every time a commercial comes on, then stop when your show returns.

You can also use commercial breaks as an excuse to leave the living room and do other tasks around the house, like take out the trash. Regardless of what you choose to do, you should not be sitting in front of the TV during commercial breaks.

  1. Ditch The Drive-Thru

It’s okay to still enjoy take out every once in a while, but when you do, don’t go through the drive thru. Instead, if the place is close enough to walk to, walk inside and order your food. Even if the place isn’t close enough to walk, drive there, park far away, and stand as you wait for them to prepare your food to get a little more motion in your day.

  1. Cook Your Meals

Not only are home cooked meals just better for you, but they often time require more activity than driving to a restaurant to get take out. Try some new recipes to keep it challenging and fun. Another benefit is that cooking meals will also require you to go to the grocery store more frequently which is another walking activity. 

  1. Use Reminders

If you find yourself struggling to move enough during the day, consider setting reminders for yourself. And every time the timer goes off, you get up and do some sort of activity. You can pre-arrange these actives, or simply stretch each time, whatever you prefer. These reminders should be set to go off at least once every hour. 

  1. Get A Dog

Now this one can be difficult if you live somewhere which doesn’t allow pets, but studies have shown that dogs are one of the best ways to get moving. Not only do they require frequent trips outside and daily walks, but it’s likely they will want you to play with them frequently too. Just make sure you are ready for all the responsibility having a dog brings!

  1. Change Your Commute

Try changing your commute, after all, you have to go to work each day anyway. If you currently drive to work, how far is it? Can you walk or bike instead? Even if you can’t walk or bike, you can still switch to public transport. Public transport often times includes having to walk to or from a station which may definitely add more walking into your day. You’ll probably save some money on parking too. 

  1. Skip The Elevator

Next time you need to head up a floor, skip the elevator and take the stairs instead! Climbing up stairs is an easy way to get your heart pumping and burn calories. You can even take it a step further and try to book a hotel room on a lower floor and try to take the stairs even while on vacation. 

  1. Take A Fitness Class When You Can

Although you may be busy, it can be surprisingly easy to fit a fitness class into your life. If you have an hour lunch at work, see if a studio nearby offers a half hour class you could join. Or see if there is a class which is on your way home from your commute that you could stop into each day. You will find that fitness classes help keep you motivated and can be more fun than working out alone.

  1. Stand During Meetings

Next time you have a meeting that can’t be a walking meeting, see if you can stand the whole time. Chances are your boss won’t mind, and you’ll feel less sleepy. And if you are the boss, try to encourage your employees to stand during meetings. You can do this by stacking all the chairs or moving all the chairs to one side of the room instead of having them set up around the table. 

  1. Use Your Wait Time

If you are waiting on something, such as for the microwave to finish or documents to print, do a few exercises while you wait. Calf raises are a good standing in place exercise which won’t draw too much attention, but if you are in an area without other people try a few jumping jacks or squats instead to really get your blood moving. 

  1. Plan Active Hang Outs

When planning things with your friends, try to plan something more active than going  to the movies or out to dinner. If you both have pets, suggest a pet play date in the park. Or maybe an evening walk downtown to window shop. You could even invite your friend to a fitness class, the possibilities are endless!

  1. Make Chores A Dance Party

Turns out Cinderella had it right! Everyone has those boring chores like vacuuming, laundry, or dishes. So, make these more fun by cranking up your music and making your chores a dance party! Not only will you get your body moving more, but you’ll probably start to enjoy chores a bit more fun.

  1. Wear A Fitness Tracker

Do you know how much you sit each day? Do you work out enough? If you struggled with answering these questions, you are probably sitting more than you realize . And if you want to truly make sure you are moving enough, it’s time to invest in a fitness tracker that can help tell you when you need to move more.

  1. Do Your Errands On Foot

If you live in an urban area, do any of the errands you can on foot. You will probably find this is more enjoyable anyway as it will be less stressful to get your errands done, and you don’t have to worry about parking or gas. All while you get a little exercise! 

  1. Do Outdoor Chores

Outdoor chores are the ones people tend to farm out to others the most. Although it may not seem like fun to rake leaves, mow the lawn, or pull weeds, these activities can really do wonders to help you be more active in your life. Next time your yard needs a little help, resist the urge to call someone and do the job yourself instead.

  1. Stand While Commuting

If you sit all day at a desk, why would you want to sit while commuting? If you take the bus or train, try to stand for your entire commute if possible and save all your sitting for your work hours. Chances are standing after eight hours of sitting will feel great anyway. 

  1. Plan Outdoor Date Nights

Date nights seem to always be planned inside, either sitting at dinner, or watching a movie. Change this by planning an outdoor date night in a fun location. Consider a romantic evening picnic, sunset hike, or an evening bike ride. 

  1. Stretch

Generally, it is best if you try to stretch every morning when you wake up, but this doesn’t have to be the only time you stretch throughout the day. In fact, you should stretch any time you feel any sort of muscle discomfort. If you’re struggling to think of things to do in your 2-3 minute breaks every hour, filling this time with stretching can be great for your body. 

  1. Walk After Dinner

In the US, after a large meal, most people migrate to the couch to digest. And while this may seem easier, it isn’t the healthy answer! So instead of spending your evening in front of the TV, clean up for dinner then resolve to go on an evening walk, you may just be surprised at how much better you feel. 

  1. Sign Up For A Running Event

It doesn’t have to be a long one but consider signing up for a charity race in your area on the weekend. It can be hard to get motivated on the weekend, and this will this will help motivate you by giving you something to prepare for. And it also keeps you from spending all of Saturday on your couch bingeing on Netflix.

  1. Shop Local

With the advent of the internet, time people used to spend shopping on foot has turned into time sitting as well. So next time you need to purchase something, head to the actual store instead of buying the product online. This will not only give you more exercise but can help small local businesses in your area as well. 

  1. Workout On Weekends Too

Lots of people do really well with their workout routine on the weekdays, but then spend the weekend as a couch potato. Whatever your workout routine may be, schedule a workout on the weekend as well to add more activity to your life. 

  1. Clean Your Home

Although it may be tempting to spend more time watching TV and hire a maid to clean your home, cleaning really is a good physical activity. So, if you have the time, ditch the TV, and clean your house yourself instead. 

  1. Start A Workplace Challenge

If you work in a large office, chances are you aren’t the only one who wants to move more. Talk to your boss about the possibility of starting a challenge within the office to be more active. The prize could be something simple such as a gift card for free coffee for the person who moves the most. Even if you aren’t allowed to start something official, don’t be afraid to ask a few coworkers to join you in a private challenge to see who can get the most steps in during a day. 

  1. Form A Workout Group

Studies have shown humans are more likely to do something when their friends are involved. This is because humans are social creatures. So, reach out to a few of your friends, see if they want to join you for regular workouts. Not only will you help encourage each other on your health journey, but you’ll probably have tons of fun at the same time.

  1. Talk To Colleagues Instead Of Email

In an office setting, it can be tempting to email your coworkers when you need something. It’s time to put a stop to this practice, get in the habit of getting up to walk to your coworkers’ desk instead. Chances are you’ll enjoy the break and experience less communication issues this way. 

  1. Pace While You Watch Kid’s Games

If your weekends are filled with kids’ soccer or football games, you are probably used to bringing a chair to sit in while you watch. Instead, ditch the chair and walk up and down the field from the sidelines watching the action. This way you’ll have a better view and you’ll get to be more active in the process.

  1. Walk With Your Child

Walking regularly is a good habit to instill in your child while they are still young. If they are too young to walk, you can take them out for some fresh air in a stroller. Once they are old enough to walk, but tire easy, you can encourage them to bike or scooter while you walk alongside them. You’ll both enjoy the exercise and this way your child will begin forming good habits when it comes to health early on.

  1. Sit On An Exercise Ball

Ask your boss if you can sit on an exercise ball. Studies have shown that sitting on an exercise ball can help with both stability and balance, and it also encourages you to shift your weight and move more frequently. Consider pairing this with a standing desk so you can work standing up frequently as well.

  1. Scope The Entire Grocery Store

When you shop in your usual grocery store, it can be tempting to just go to the aisle you need and head out. Try instead to practice walking up and down each aisle—even if you don’t need something from that aisle. But make sure you write a list and stick to that list so you don’t find yourself buying a bunch of items that you don’t need. 

  1. Wear Comfy Shoes

You’re unlikely to want to move or walk if your shoes are hurting you, so invest in a good comfy pair which complies with your work standards. If you are having trouble finding some which look professional enough, you could also consider investing in some inserts which will help make walking more comfortable for you. If you’re a woman, and your work allows you to wear flats, do so, as this is the best for your feet. 

  1. Do A Workout Each Time You Go To The Bathroom

Depending on where you work, this one could get a little awkward, but every time you go to the bathroom you are leaving your desk anyways so try to take the opportunity to do a little workout. 

Experts recommend a few quick jumping jacks or squats, but if your work bathroom isn’t very private this could also just be basic stretching or a few leg lifts to get your blood moving. 

  1. Start Your Morning With Yoga

You don’t have to do a full yoga class but try simply setting your alarm to five minutes earlier each morning and do a few quick moments of yoga to get you going. 

Studies have shown just by starting your morning with a little motion, you are more likely to remain active all day, so if you can do a full workout in the morning before work, do so!

  1. Do A Specified Workout For TV Time

Make a bargain with yourself. Put a workout cost on your TV time. For example, for every hour of TV you watch you have to do five minutes on the treadmill. Or you could have to do 50 squats for every half hour episode you watch. No matter what your lifestyle is like, make sure you have to pay physically for your TV time, this will not only help you move more, but will probably help you watch a little less TV. 

  1. Schedule Workout Time Each Day

If your schedule is extremely busy, you’re probably looking at this one and thinking it is impossible. But anything is possible if you put it into your schedule, and then stick to that schedule. 

The CDC recommends that Americans get at least 30 minutes of exercise 5 days a week, and if you look at the time you spend watching TV or on social media, it’s likely you can turn this into exercise time instead. 

  1. Do A Small Workout While Brushing Your Teeth

There are some things everyone has to do every day, like brushing your teeth. But you can turn this time into exercise time too. Consider doing calf or knee lifts while you are brushing your teeth in order to maximize your daily movement. 

  1. Let Yourself Fidget

This is good news for you if you are a fidgeter—science has actually shown that fidgeting it both good for your body and your mind. So, let yourself fidget! You could even consider buying something to let yourself fidget with such as a stress ball. Whatever it may be, just make sure it’s something which keeps you moving!

  1. Walk The Long Route

If there are two routes to walk somewhere, consider taking the long one. And this doesn’t just mean outside. If you work in an office which has two routes to the bathroom, take the longer one on your bathroom breaks. This will help add more steps to your day without even trying.

  1. Sit At The Bar

This one may seem a bit weird, but did you know it’s better for your body to sit in a chair without a back? This engages more of your muscles and encourages you to move more! So next time you go to a restaurant, elect to sit at the bar, then sit on the edge of the chair with your back straight. This is the best way to sit and will keep your weight distributed more evenly as not to put undue stress on your back. 

  1. Create Multiple Workstations

Whether you work at home, or in an office, design your work station with movement in mind. Put the trash can far away, set up the printer in another room, whatever you need to do to encourage yourself to move during the day. 

You can even get really creative and set up a floor sitting area where you can read memos, this way you’ll have a reason to switch your sitting positions as you move from the chair to the floor. 

Final Thoughts

Overall, trying to fit more movement in your day isn’t that hard at all, you just simply need to adjust some of the activities you already engage in. Of course, you don’t have to apply everything on this list to your life, but if you do, you are well on your way to living a healthy, more active lifestyle. 

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