There’s a very particular kind of guilt that creeps in when you realize another day (or week, let’s be honest) has passed and that workout you meant to do? Still sitting in your to-do list purgatory—somewhere between “I’ll do it later” and “Maybe tomorrow.” If that sounds familiar, take a breath. You’re not lazy. You’re not broken. You’re probably just…busy. Stretched. Human.
The good news is that staying active doesn’t have to mean finding time for an hour-long workout or battling decision fatigue to choose between Pilates, spin, or strength training. In fact, some of the most meaningful forms of movement don’t happen in the gym at all—they happen in the in-between. In the way you move through your day, not around it.
I’ve worked with clients who are parents, caregivers, entrepreneurs, students, and shift workers. They don’t all have extra hours lying around. But they do find ways to stay active, energized, and mobile—because they’ve redefined what movement looks like in their real, everyday lives.
Rethink What Counts as Movement
One of the biggest mindset blocks people face is believing that if it’s not a structured workout, it doesn’t “count.” This is simply not true—and honestly, it’s holding a lot of people back from feeling good in their bodies.
Movement isn’t limited to exercise. According to the World Health Organization, “physical activity” includes any bodily movement produced by skeletal muscles that requires energy expenditure. This includes walking to the store, cleaning, gardening, climbing stairs, and dancing in your kitchen.
There’s even a name for these kinds of activities: NEAT—non-exercise activity thermogenesis. NEAT includes all the movement you do that isn’t sleeping, eating, or structured exercise. And research shows that NEAT can significantly impact overall energy expenditure, metabolic health, and even cardiovascular markers.
So if you’re feeling like a failure for not working out, but you’re constantly on your feet at work, walking the dog, or playing with your kids—you’re already doing more than you think.
Now let’s build on that with intentional, flexible ways to add even more meaningful movement into your life.
1. Build Movement Into What You’re Already Doing
Time is a finite resource. But movement? That can be woven into the margins.
If you're truly crunched for time, one of the most effective approaches is to embed movement into things you're already doing. You don’t need a full extra hour—you just need a little creativity.
Here’s how that can look:
- Stairs instead of elevators, always. Even one flight makes a difference when repeated daily.
- Walking meetings. If a call doesn’t require video or heavy note-taking, do it while walking—even if it’s loops around your living room.
- Park a little farther away. Those extra steps add up, especially when you’re doing errands or heading to work.
- Squats while brushing your teeth. Sounds odd, but 2 minutes twice a day equals 28 minutes of movement per week.
- Stretch while your coffee brews. Shoulder rolls, toe touches, and gentle twists are surprisingly effective in boosting morning energy.
These aren’t life-changing on their own—but layered together, they create a day that moves, even if you don’t carve out workout time.
2. Use Microbursts of Movement (They Actually Work)
There’s growing evidence that short bursts of activity can be just as beneficial as longer workouts—especially when they’re consistent.
According to a study published in the Journal of the American Heart Association, individuals who got their movement in short 5- to 10-minute bouts throughout the day had similar cardiovascular benefits to those who exercised in longer, structured sessions.
These “exercise snacks,” as some experts call them, might include:
- 5 minutes of stair climbing
- 1-minute high knees or jumping jacks
- A 10-minute brisk walk between meetings
- 3 rounds of push-ups, squats, or lunges during a work break
The key is consistency. One short movement burst won’t transform your health—but adding a few of them to most days? That starts to shift things.
If you can find three 10-minute windows, you’ve got a full 30-minute workout—just not all at once. And for many people, that feels way more realistic and sustainable.
3. Shift From “All or Nothing” to “All or Something”
We live in a culture of extremes. Either you’re crushing an hour-long HIIT session or you “skipped your workout.” That binary thinking is exhausting—and wildly unhelpful.
One of the most effective mindset shifts I’ve seen work (personally and professionally) is to embrace the idea of “all or something.” Movement doesn’t need to be perfect. It just needs to be present.
Some days, your “something” might be a 15-minute yoga flow in your pajamas. Other days, it might be a five-minute dance break or taking the long way to your desk. These micro choices are not lesser versions of a workout. They are movement, and they count.
Plus, choosing “something” over “nothing” tends to build momentum. You’re more likely to do more tomorrow if you did something today.
4. Reclaim Movement as a Form of Regulation (Not Just Exercise)
Staying active is not just about physical health—it’s also about emotional regulation, focus, and stress management. In fact, movement may be one of the most underrated tools we have for nervous system support.
A brisk walk, a stretch session, or even a set of jumping jacks can shift your physiological state. It can help move stress hormones through your body, bring your brain back online after a tough meeting, or help you sleep better that night.
According to the American Psychological Association, physical activity has been shown to reduce anxiety, improve mood, and boost cognitive function. And it doesn’t take much—just 10 minutes of moderate movement can have measurable effects.
When you start seeing movement as something that helps you feel better now—not just something that earns you results later—it becomes easier to prioritize, even in short doses.
5. Stack Movement With Habits You Already Have
This is where the magic of habit stacking comes in—a concept popularized by James Clear in Atomic Habits. The idea is to pair a new behavior (like movement) with an existing habit (like making coffee or brushing your teeth), so the new habit becomes easier to integrate.
Here are a few pairings that work well:
- While waiting for water to boil → calf raises or kitchen counter push-ups
- After finishing a work block → 2-minute movement break (set a timer)
- Before showering → 10 bodyweight squats
- While watching TV → stretch on the floor or do light mobility exercises
You’re not inventing a new time slot. You’re layering in something that already fits your life. That’s the difference between forcing a routine and creating one that actually sticks.
6. Make Movement Enjoyable—Because That’s What Makes It Sustainable
If movement feels like punishment, it’s going to be the first thing you drop when life gets busy. But if it feels good—even just satisfying or empowering—it becomes something you want to keep around.
So take a moment to ask yourself: What kind of movement do I actually enjoy?
Is it:
- Dancing to loud music for 5 minutes?
- Stretching on the floor while listening to a podcast?
- Walking and voice memo-ing your thoughts?
- Chasing your kid around the house or backyard?
- Doing slow strength moves in between laundry loads?
Enjoyment increases adherence. That’s not fluff—it’s science. When people choose activities they like, they’re more likely to repeat them. And repetition is what builds habits.
7. Let Seasons Shape Your Movement, Not Shut It Down
There’s a reason we move differently during cozy season. When it’s dark by 5 p.m. and the couch feels magnetic, motivation shifts. But that doesn’t mean you have to lose momentum.
Cozy season is a great time to:
- Do short bursts of indoor movement (think yoga flows, resistance bands, gentle circuits)
- Use outdoor daylight hours for walks—aim for 10–15 minutes if that’s all you can do
- Stretch while watching a show
- Build rituals like evening stretches or a standing tea break
Movement doesn’t have to look the same year-round. Let it shift—and trust that even seasonal versions of staying active still nourish your body.
Healthy Sparks
- Magnesium plays a role in muscle function and energy metabolism. Leafy greens, nuts, and seeds are easy ways to support movement from the inside out.
- Even 2 minutes of movement after meals can help regulate blood sugar—try a short walk, stair climb, or simple pacing.
- A standing desk or a walking pad could reduce back pain and increase daily movement without needing extra time.
- Cue your body with a song. Choose a 3-minute track that becomes your “movement break” anthem—and play it once or twice a day.
- Mobility matters. Try 5 hip circles, wrist stretches, or shoulder rolls while waiting for meetings to start—keeping joints moving helps reduce stiffness.
Movement Isn’t a Task—It’s a Thread You Weave In
You don’t have to wait for the perfect schedule, the right workout clothes, or an open hour to start moving. You just have to start noticing the little opportunities that are already around you—and choosing them, bit by bit.
Staying active isn’t about squeezing in workouts where they don’t fit. It’s about weaving movement into your real life, in ways that feel doable, satisfying, and worth repeating.
Even if it’s just 5 minutes. Even if it’s not perfect. It all adds up.
So today, instead of aiming for a workout, try aiming for a body that moves. A life that feels a little less stuck. And a rhythm that keeps your energy flowing—even when the day gets full.
