How to Get More Movement

As mentioned before, it’s important to understand that any movement is a form of exercise. We recommend that you look for opportunities throughout the day to increase and incorporate more movement into your day.

Some examples might be doing squats as you brush your teeth, jogging to the mailbox and around the block before you come back home, more squats while doing the dishes, walking half a mile to the convenience store instead of driving, or always taking the stairs (instead of the elevator) in buildings.

You can also include strategic stretching periodically throughout your workday, taking the stairs to the office, parking in the farthest spot from the door when you make your grocery run, or doing jumping jacks during advertisements as you watch your favorite show.

We’ll be the first to admit that these ideas sound great in theory but can be hard to incorporate into a busy schedule. That’s why we suggest a simple three-step strategy to maximize the movement that you get.

Step #1: Wear a Step-Tracking Device

A step tracker is simply a small device or a watch that tracks how many steps you take throughout the day, and how many floors you climb.

Simply tracking how many steps you take throughout the day can have an amazing impact on your physical fitness. When you get to work, you probably take the elevator. But if you have a step tracker with you, you’ll realize you get more “points” for going up the stairs, and the odds of you going up those stairs increase. You’re more likely to park farther away in the parking lot because now you’re getting credit for it.

The worst thing about exercising is when nobody notices your efforts. If you get no credit, then it feels pointless. Step counters ensure that you get the credit you deserve.

At first glance, it might seem that putting on a step-tracking device is an inconsequential step, but that’s because people buy these devices and never attach them to their bodies. Your morning routine should always include clipping this device to your body, and that’s the first step to build an exercise habit.

If you don’t have a step tracker yet, feel free to check out Steve’s exhaustive review from his website , which compares pricing and features of the most popular options on the market. If you want to skip right to the end, Steve recommends using the Fitbit Charge 2, which he absolutely loves and has used for years.

Step #2: Walk 250 to 500 Steps Every Hour

Walking is one of the best and easiest ways to get regular exercise without negatively impacting your busy schedule.

While it’s important to have a regular exercise routine (which we’ll talk about in the next section), you can improve your efforts if you just walk an additional 250 to 500 steps every hour. This combines two positive habits. First, it fights against all the negative consequences of sitting too much throughout the day; and second, walking for two to five minutes every hour provides a quick mental break from your work.

Most people average 100 steps of walking per minute. That means walking five minutes will get you 500 steps. If you commit to taking one of these breaks 10 times each day, that’s 5,000 steps, which is halfway to that 10,000-step goal that most people have when they wear footstep trackers.

Step #3: Maximize Small Pockets of Time

If you’re a busy person who’s always on the go and simply can’t find time to go to the gym or complete an exercise DVD workout, then this is the perfect strategy for you.

Your goal is to increase your movement by maximizing each tiny sliver of time you have throughout the day. That’s why we recommend step trackers: Every step counts. And you can increase these steps by adding small bits of movement throughout the day. Here’s a list of ideas you can implement:

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Whenever you have a meeting of some kind, pace while you wait for it to start. This also applies to doctor’s appointments, waiting in line at the Department of Motor Vehicles, or even after school when picking up your kids. Even if all you do is pace for two to three minutes, that adds up to 240 to 360 steps at 120 steps per minute.

•	When you go shopping and aren’t in a hurry, do a lap or two around the furthest aisles. Or, if you prefer, just walk up and down every aisle again, which has the added benefit of letting you check for specials you may have missed the first time around.

•	At work, instead of using the closest restroom, travel one floor up or one floor down. Be sure to use the stairs to do so.

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Get up to change the channel on the TV or the CD in the player. Adjust your computer-run music player manually instead of using the remote. Walk around the house instead of relying on anything automated. Mark time while doing the dishes by hand instead of using the dishwasher. Be creative around the house.

•	If you’re responsible for driving the kids around to various activities, take a walk or two around the block while the activity is going on. You can still watch a baseball game while walking around the field, for example.

•	If you take mass transit to work, get off a stop or two early. If you’re particularly brave, set out even earlier and walk all the way to work.

•	Start doing yard work yourself instead of hiring someone else to do it. Walk around the house after completing each task instead of just going to the next job.

•	If all you need are a couple of items, walk to the grocery store and back instead of driving.

•	Make walking a family outing after dinner. Not only will this create quality bonding time with your family, but it’ll also serve as an example to them of the benefits of walking.

•	Instead of sitting down to talk on the phone, wander around the house, especially up and down stairs.

•	Get your coworkers involved. The next time there’s a meeting, take a walk outside in the nice weather and have the meeting while walking.

•	Avoid escalators and elevators if doing so won’t make you unduly late.

•	If you’re in a relationship, go out for dinner and then take a romantic walk afterward to start burning off the calories.

•	Get up early and walk to a scenic location to see sunrises or sunsets. Combine this one with the previous idea and make it a picnic instead of going out for dinner.

•	If you go to church, invite a couple of people from the next pew to go for a walk afterward instead of coffee hour.

•	If you like yard/garage/car boot sales, walk around the neighborhood instead of driving to find those deals. Even if you can’t carry what you find, if you pay for something, the person will likely hold it for you while you dash home for your vehicle.

•	If you’re an animal lover, go to your local animal shelter and volunteer to walk dogs.

•	If you want to meet a friend for coffee, walk to your favorite place. Invite your friend to go walking with you.

•	If you live near a mall, get up early and walk laps with the “mall walkers club.”

You can get a lot of benefits from increasing your movement throughout the day, but these strategies can only take you so far. There’s a great value that comes from increasing your heart rate and breaking a sweat, but you don’t want to do that on the way to work or in the middle of your day, when you’re wearing your regular clothes.

That’s why it’s critical to set apart a specific time where you’re going to have your regular exercise routine, which we’ll cover next.