5 Simple Ways to Move More Every Day
Would you like to move more but struggle to find the time or motivation? The good news is that you don't need an intense workout program to enjoy the benefits of physical activity. A few simple habits can help you add more movement to your daily routine and build a healthier, more active lifestyle. Discover five easy ways to stay active at home, outdoors, or as part of your everyday activities.
1. Make Walking Your Best Ally
Walking is one of the easiest and most accessible ways to stay active. It requires no special equipment and can fit naturally into almost any routine.
Try adding a few extra minutes of walking to your day by:
getting off the bus or metro one stop earlier
taking the stairs instead of the elevator
walking to pick up your coffee or lunch
going for a short walk after meals
These small moments add up throughout the week and can make a meaningful difference to your fitness and overall health.
Did You Know?
The Ordre professionnel de la physiothérapie du Québec notes that walking for 30 minutes a day, five days a week can help you meet the recommended levels of physical activity for good health. These minutes don't have to be completed all at once, they can be spread throughout the day to fit your schedule.
2. Take Advantage of the Outdoor Spaces Around You
Parks, bike paths, trails, and green spaces offer plenty of opportunities to enjoy physical activity while spending time outdoors.
For example, you could:
go for a walk around your neighbourhood
try running
enjoy a bike ride
play with your children at the park
organize a sports activity with friends
head to a green space for frisbee, badminton, or spikeball
Outdoor activities not only help you move more, but they also support well-being, boost your energy, and reduce stress. They're a great way to care for both your physical and mental health.
3. Add Movement to Activities Already in Your Schedule
One of the easiest ways to move more is to make the most of opportunities that already exist in your day.
For example:
walk while you're on a phone call
stand up regularly if you work at a desk
choose walking or bicycling for short trips
do a few stretches during your breaks
park a little farther from your destination
These small habits may seem minor, but they help reduce the amount of time you spend sitting and keep your body moving throughout the day.
Why Is It Important to Reduce Sitting Time?
According to the latest data from Statistics Canada, Canadian adults spend an average of 9.3 hours a day in sedentary activities, not including sleep. Adding short movement breaks throughout your day can help reduce sitting time and support a more active lifestyle.
4. Choose Activities You Enjoy
It's much easier to stay motivated when you genuinely enjoy what you're doing.
Some people love walking or running, while others prefer yoga, Pilates, swimming, strength training, home workouts, or group fitness classes. There isn't just one right way to stay active.
The key is to choose activities that match your interests, fitness level, and personal goals.
If you'd like to explore different options, be sure to read our articles on the benefits of yoga for the body and mind, as well as the benefits of Pilates for your body and posture.
When you enjoy being active, you're more likely to stick with healthy habits over the long term.
5. Spread Your Physical Activity Throughout the Week
You don't need to spend hours exercising to experience the benefits of physical activity. What's most important is finding a pace that fits naturally into your routine.
An evening walk after dinner, a weekend bike ride, or a weekly group fitness class are all excellent ways to reach your activity goals.
How Much Physical Activity Do You Need Each Week?
Current health guidelines recommend that adults aim for at least 150 minutes of moderate-intensity physical activity per week.
That may sound like a lot, but you can divide those minutes in whatever way works best for you. For example:
30 minutes a day, five days a week
20 to 25 minutes each day
several shorter activity sessions spread throughout the day
Expert Tip
"Don't try to change everything at once. Start with simple, realistic goals, then gradually increase your activity level. Consistency is often more important than intensity when building an active lifestyle that lasts."
— Claudette Rouisse, Senior Advisor, Health, Physical and Aquatics, The YMCAs of Québec
Every Movement Counts
Moving more doesn't require major lifestyle changes. By gradually adding a few simple habits to your daily routine, you can improve your health, boost your energy, and build a sustainable active lifestyle.
No matter where you're starting from, the YMCA can support your journey with a wide range of group fitness classes, aquatic activities, gyms, and wellness programs designed to help you stay active while enjoying the many benefits of physical activity.
