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Incorporating Movement into Your Daily Routine: Creative Ways to Get Active Throughout the Day

Incorporating Movement into Your Daily Routine: Creative Ways to Get Active Throughout the Day

This article was written by Prabh Bains, Registered Kinesiologist at Chipperfield Physiotherapy.
In today’s world, most of us lead sedentary lifestyles, with long hours spent sitting in front of computer screens, at desks or on the couch. This lack of physical activity can have negative consequences on our health, including weight gain, poor posture, and increased risk of chronic diseases. However, incorporating movement into our daily routine can help us stay healthy, energetic, and productive. Here are some creative ways to get active throughout the day!

Take a Walk or Bike To Work

If your workplace is within a reasonable distance, consider walking or biking to work instead of driving. This not only helps you stay active but also helps reduce your carbon footprint. If your workplace is too far away, consider getting off the bus or train one stop earlier and walking the rest of the way.

Use the Stairs

Taking the stairs instead of the elevator or escalator is an easy way to incorporate more movement into your daily routine. Climbing stairs is an effective way to get your heart rate up and burn some calories. Plus, it’s an excellent workout for your leg muscles!

Schedule Regular Stretching Breaks

Sitting for extended periods can cause stiffness in your muscles and joints, which can lead to pain and discomfort. Schedule regular stretching breaks throughout your day to prevent this from happening. Stand up and stretch your arms, legs, and back for a few minutes every hour or so.

Stand While Working

If you spend long hours sitting at a desk, consider getting a standing desk. Standing while working can help you burn more calories and improve your posture. Alternatively, you can use a stability ball as a chair, which forces you to engage your core muscles while sitting.

Take the Long Way

Whenever possible, take the long way to your destination. This could mean taking a longer route to your office or parking your car further away from your destination. Walking the extra distance will help you get more exercise throughout the day.

Try Desk Exercises

If you can’t get away from your desk, try some desk exercises to keep your body moving. For example, you can do leg raises under your desk, or shoulder shrugs to reduce tension in your upper body.

Take a Lunchtime Walk

Instead of eating lunch at your desk or in the break room, take a walk outside. Not only will you get some exercise, but you’ll also get some fresh air and sunshine, which can boost your mood and energy levels.

Incorporate Movement into Your Commute

If you commute by public transportation, consider incorporating some movement into your routine. For example, you can do calf raises while waiting for the bus or train. You can also do squats or lunges while holding onto the handrail during your commute.

Do Household Chores

Doing household chores can be an effective way to incorporate movement into your daily routine. For example, you can vacuum, mop the floor, or do some gardening to get your heart rate up and burn some calories.

Take Active Breaks

Instead of taking coffee or snack breaks, take active breaks throughout the day. For example, you can do a few pushups or jumping jacks, or take a quick walk around the office to get your blood flowing.


Incorporating movement into your daily routine doesn’t have to be complicated or time-consuming. By making simple changes to your daily habits, you can get more exercise and improve your overall health and well-being. Remember, any movement is better than no movement, so start small and work your way up. If you’re unsure about any aspect of your workout routine, consult a physiotherapist, fitness professional, or personal trainer. Before you know it, you’ll be enjoying the benefits of an active lifestyle.

About Chipperfield Physiotherapy

At Chipperfield Physiotherapy, we offer a broad range of services to support each of our client’s unique needs. Our diverse team of experienced practitioners work with you to determine the right treatment plan for you — from therapy focused in one discipline to collaborative plans that combine services. We offer services that are available for In-Home and virtual treatment.
  1. Kahn, Emily B., et al. “The effectiveness of interventions to increase physical activity: a systematic review.” American journal of preventive medicine 22.4 (2002): 73-107.
  2. Task Force on Community Preventive Services. “Recommendations to increase physical activity in communities.” American journal of preventive medicine 22.4 (2002): 67-72.
  3. Bravata, Dena M., et al. “Using pedometers to increase physical activity and improve health: a systematic review.” Jama 298.19 (2007): 2296-2304.
  4. Jago, Russell, and Tom Baranowski. “Non-curricular approaches for increasing physical activity in youth: a review.” Preventive medicine 39.1 (2004): 157-163.
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