Almost 50% of the U.S. Population Missed Exercise Requirements in 2022 — Here’s How to Change That
As humans, we are designed to move. Movement is essential for maintaining energy, managing weight, relieving stress, and so much more. Yet, balancing our many daily responsibilities—family, career, household tasks, and more—often makes it feel impossible to make time for exercise. But what if you could have the best of both worlds? Rather than finding extra time, let’s focus on making the most of the time we already have. Today, I’ll share the top ways to incorporate movement into your day to boost energy, increase productivity, and avoid missing out on family time.
Why Movement Matters, Even on Busy Days
Exercise is often seen as a hobby, chore, or habit, but in reality, it’s a lifestyle. We are built to move. But when our schedules are packed, even the thought of exercise can feel overwhelming. Why is movement crucial, even on our busiest days? Let’s look at the science.
When we’re stressed and pressed for time, our bodies release cortisol—the fight-or-flight hormone. Over time, excessive cortisol can lead to inflammation and tension, causing issues like headaches, back pain, and muscle strain. Research shows that taking brief breaks throughout the day to stretch, walk, or move can reduce tension and increase energy. Regular movement boosts blood flow, helping our muscles stay flexible and supporting healthy circulation. Even a short walk during the workday can increase endorphins, natural mood boosters that help combat depression and anxiety.
Remember, staying active doesn’t mean 45 minutes of intense exercise. Starting with a few 2-5 minute breaks for stretching or walking can make a significant difference. Let’s explore how you can set up your workspace to make movement more accessible.
Setting Up Your Workspace for Movement
Our environment shapes our actions and decisions. By making your workspace movement-friendly, you’re more likely to incorporate movement into your day. For remote workers, this can mean keeping dumbbells nearby for quick sets of lunges, squats, or presses during breaks. If you have a stationary bike, you can ride while working on your laptop to get some cardio and tackle emails.
If you’re in an office setting, keep resistance bands at your desk for shoulder mobility and neck stretches. In between meetings, stand up and do a few band exercises to keep your body active. Making the most of your environment doesn’t require fancy equipment; bodyweight exercises, desk stretches, or a short walk around the office can be just as effective.
Additionally, having a walking route you can take on breaks can make movement easier. Numerous studies show that even light exercise during the workday boosts productivity, improves blood flow, and reduces pain. A movement-friendly workspace makes staying active a sustainable habit.
Start Your Day Right with Movement
Looking for a way to boost energy, improve mood, regulate blood sugar, and kickstart your metabolism? Start your day with movement. It doesn’t need to be much—a 20-minute morning walk as the sun rises can boost oxytocin and serotonin, helping to set a positive tone for the day. Walking also wakes up your metabolism, supporting your body’s natural energy production.
Begin with something small, like a five-minute walk, and gradually build up over time. For example, after a few weeks, increase it from 5 to 6 minutes, then 7. Consistent, gradual changes make the habit sustainable. We all have busy schedules, so finding ways to integrate fitness into our daily routine can make a big difference.
Micro-Movements Throughout the Day
With full schedules, it’s easy to feel like there’s no time for exercise. But by incorporating micro-movements into your day, you can make the time work for you. Spread out 30 minutes of movement across the day with short, 6-8 minute activity breaks. Set reminders to get up every couple of hours for exercises like squats, pushups, sit-ups, or lunges. Alternatively, take a quick walk outside or around the office. Consistency is key, and these small breaks will add up over time.
The CDC recommends 150 minutes of moderate exercise weekly (about 30 minutes a day, 5 days a week). By breaking up this time into small increments, you can fit in the recommended activity without it impacting family time.
Make Your Meetings Mobile
Consider taking meetings outside, turning them into “walk and talks.” Research shows that walking meetings can increase creativity, boost mood, and decrease distractions. Physical movement clears the mind, making it easier to focus on problem-solving and decision-making.
Walking meetings are also an excellent way to connect with others—whether a colleague, partner, or friend. Some conversations flow more naturally while walking. Determine which meetings could be held on the go and adjust your schedule accordingly to foster both productivity and movement.
Stand as Much as You Sit
Today’s sedentary lifestyle often keeps us sitting for most of the day, with over 70% of waking hours spent seated. Unfortunately, inactivity can slow metabolism, leading to weight gain and fatigue. If you don’t have access to a standing desk, simply aim to stand and walk around for five minutes every hour. Over an eight-hour day, that adds up to 40 minutes of movement—without disrupting your workflow.
Consider setting hourly reminders on your phone to stand and stretch. Small, consistent actions can build up to make a big difference.
Make Movement a Ritual During Breaks
Habits are rituals, part of our daily routines. Make movement a ritual too. Use your breaks intentionally by going for a five-minute walk, taking the stairs, or parking further away to get in extra steps. Small actions like these make movement easier to incorporate into your daily life.
If you have kids, find creative ways to add movement—dance parties in the living room, playing tag, or throwing a ball around outside. Every bit of movement counts.
End Your Day with Intentionality
Ending your day with movement can help you unwind. While morning walks boost energy and metabolism, evening walks aid in relaxation, promoting melatonin production for restful sleep. A family walk after dinner can be a wonderful way to connect, decompress, and prepare for a good night’s sleep.
Track Your Progress Using Technology
Tracking your progress with an app can help you see growth, whether in steps, minutes, reps, or weight loss. Here are some app suggestions to help you stay motivated and see your hard work pay off.
How To Stay Active at Work
Exercise isn’t just about fitness; it’s about self-expression. Movement helps us express stress, thoughts, and emotions, keeping us connected to ourselves. In today’s fast-paced world, taking just a few minutes each day to move or stretch can bring a sense of power and presence back to your life. Start with just five minutes and build from there--- Overtime you learn how to stay active at work.
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