5 ways to sneak more activity into your everyday life
Finding enjoyable ways to move every day is one of the best things you can do for your health. Regular physical activity can help strengthen bones and muscles, manage your weight, boost your mood and even increase your chance of living longer.
It’s easier than you might think to increase your daily movement. Start today with these tips.
How to get moving — sneak it into your daily routine
Data from the National Health Interview Survey shows that only 26.4 percent of all adults in 2024 got the recommended amount of aerobic and muscle-strengthening physical activity. More than one-third of U.S. adults reported sitting for more than eight hours per day, according to Kalogon’s 2024 Seating and Sitting Survey.
While you may not have time to hit the gym five days a week, there are some simple things you can do to sneak more "movement breaks" into your daily routine.
1.
Get up and take a walk
If you spend most of your day sitting, it's important to take regular and frequent breaks. Walking is one of the simplest, safest and most effective forms of exercise and can substantially reduce your risk of developing heart disease, stroke and diabetes while also helping control your weight, reduce stress and improve muscle tone.
Not only does taking a movement break have a whole host of health benefits, studies show it can also boost productivity. So, no need to feel guilty for taking a quick step away.
Pro tip: Keep a pair of tennis shoes near your desk so you can lace up quickly when you have the time for a quick stroll.
Subscribe to the Blue newsletter today
Stay motivated on your wellness journey all year long by subscribing to the monthly Blue newsletter. Sign up today to receive health-related news, recipes and tips to help you better understand health insurance.
2.
Walk to lunch or dinner instead of ordering in
A brisk walk to a lunch or dinner spot just 10-minutes away, five times a week, gets you two-thirds of the way to the recommended physical activity goal. That’s a 20-minute walk there and back per day!
Proximity to restaurants and weather are factors, but sometimes a purposeful stroll can be just what the doctor ordered when your time is at a premium.
3.
Take the stairs
Exercise doesn't mean you have to go for an intense run. In fact, research from the Compendium of Physical Activities shows stair-climbing requires 2–3 times more energy than walking on flat ground, meaning you can burn calories more quickly. No matter your fitness level, taking the stairs is sure to get your heart pumping and strengthen the muscles in your legs, abs, arms and back.
4.
Make activity fun
Make exercise fun and get your family and friends involved. When the weather is nice, go outdoors for a family walk, hike or bike ride. You can also train with a friend to run or walk a race in your community.
5.
Multitask while watching your favorite show
If you want to end your day relaxing in front of the television, no worries. You can still take advantage of this time to fit in some activity. Jogging or walking in place, lunges and wall push-ups are all easy ways to increase your heart rate, while keeping your eyes on the latest series you're watching.
Need more workout motivation?
Investing in new apparel, footwear or workout gear can sometimes help make your exercise goals a reality. All Wellmark Blue Cross and Blue Shield members have access to deals and discounts available through Blue365®. With Blue365, you'll find dozens of offers on fitness products, as well as other healthy living items and services. To get started, all you need is an email address and the first three characters on your Wellmark ID card.
For even more inspiration, check out all our fitness articles to find training tips, new workout ideas and much more!