10 Easy Ways to Sneak More Movement Into Your Day
Add small amounts of movement to things you already do every day. No complicated routine required.
Bookmark this page or add it to your phone’s Home Screen so you have an easy movement idea whenever you need one.
You do not need to do all 10. The goal is to make movement easier to fit into your normal day.
1After the bathroomDo 5 sit-to-stands
Before leaving the bathroom, perform 5 extra controlled sit-to-stands if safe and appropriate.
Watch the demonstration on Instagram2While brushing your teethDo 10 heel raises
Stand near the bathroom counter for support if needed. Slowly rise onto your toes and lower back down.
3While the microwave runsMarch for 30 seconds
Use the time you are already waiting to add a short period of movement.
4Before getting out of bedDo 30 supine marches
While lying on your back with your knees bent, slowly lift one foot at a time before sitting up and starting your day.
5Before lunchDo 5 counter push-ups
Use a sturdy kitchen counter and perform 5 slow, controlled push-ups before sitting down to eat.
6While the coffee brewsDo 10 toe raises
Keep your heels on the floor and lift your toes and the front of your feet upward while standing near a sturdy counter.
7At the kitchen counterTake 5 side steps each way
Use the counter for support as needed and take 5 controlled sideways steps in each direction.
8During one TV commercialStand until it ends
Instead of sitting through the entire commercial break, stand for one commercial if safe.
9Before dinnerDo 5 slow stand-to-sits
Stand in front of a sturdy chair and practice slowly lowering yourself into the chair with control.
10After using the bathroomTake one extra lap
Instead of immediately returning to your chair, add one short walking lap around the house if safe.
Small Movements Add Up
The goal is not to complete all 10 every day. Start with one or two ideas that fit naturally into your routine. Consistently adding small movement opportunities can make being active feel much more manageable.
Move Safely
These ideas are for general education and may not be appropriate for everyone. Use your normal assistive device or stable support when needed. Stop if you experience pain, dizziness, unusual shortness of breath, or feel unsafe. If you require assistance with standing, walking, or transfers, do not perform these activities alone.
Get a Personalized 30-Day Mobility Plan
These ideas are a great place to start, but the right plan depends on your current mobility, goals, and what feels difficult day to day.
The personalized plan is optional. You can use the free movement ideas above whether or not you choose to purchase anything.