When most people think about getting active, they picture long workouts, expensive gym memberships, or waking up at 5 a.m. to go for a run. But what if staying active didn’t have to involve the gym at all?
I’ll be honest…None of the above things sound good to me…at ALL. I’m not always motivated to do a real workout. Some days, the idea of changing into workout clothes, turning on a workout video, and spending a half hour exercising just doesn’t sound appealing. Plus, the hardest part might be finding the time to do it! But I also know that movement is important for energy, mood, and overall health.
And even on the days I do work out… that’s only 30 minutes out of my entire day (and I don’t work out every single day). If I spend the rest of the day sitting at a computer, that’s still not great for my health. I’ve heard what you’ve heard: sitting all day is just as bad as smoking. I would never consider smoking, so why would I sit all day? The problem is, that’s what I’m used to…it’s easy.
So I’ve been trying to move more throughout the day…without sweating or doing a “real” workout. In fact, I’m writing this right now while I’m on my treadmill. I have a Surf Shelf which lets me put my laptop on it so that I can walk slowly while I’m still being productive.
That’s where the “Move More” Method comes in. It’s a simple, no-stress way to stay active without stepping foot in a gym or committing to structured workouts.
What Is the “Move More” Method?
It’s simple: Instead of focusing on workouts, focus on movement.
That means sneaking in more movement throughout your day – without having to carve out time for structured exercise.
Think of it like this: Instead of aiming for an hour-long workout, look for small, natural ways to move more in your everyday life. These tiny bursts of movement add up and can make a big impact on how you feel.
In fact, in a book I recently read (called Good Energy), the author explains that spreading out movement throughout the day may actually be better for you than doing one structured workout and sitting for the rest of the day.
Why Moving Throughout the Day Matters
Many of us think that if we work out for 30-60 minutes, we’ve “done enough.” But research suggests that long periods of sitting can negatively affect our metabolism, circulation, and even mood – even if we exercise regularly.
Moving throughout the day helps:
- Improve circulation and prevent stiffness
- Boost energy levels (instead of feeling sluggish from sitting too long)
- Reduce stress and improve mental clarity
- Burn more calories naturally – without a structured workout
The good news? You don’t need to overhaul your schedule to move more. You just need to be intentional about it.
Why It Works
The biggest reason people struggle with exercise is consistency. If it feels like a chore, it’s hard to stick with it. But the Move More Method makes staying active feel effortless because:
- It fits into your lifestyle. There’s no extra time required.
- It doesn’t feel like “exercise”, just natural movement.
- It’s flexible. You can move more in whatever way works for you.
- It builds long-term habits, because it’s sustainable and easy to do.
Easy Ways to Move More Every Day
If you’re not sure where to start, here are some simple ways to add more movement to your day:
- Take the Long Route: Park farther away at the store, take the stairs instead of the elevator, or walk instead of driving for short trips.
- Move During TV Time: Do squats, stretches, or march in place while watching your favorite show.
- Turn Chores into a Workout: Vacuuming, mopping, and scrubbing count as movement. Add music and turn it into a mini cardio session!
- Walk While You Talk: If you’re on a phone call, pace around the room or take it outside for a short walk.
- Try “Movement Breaks”: Set a timer to stand up and stretch every 30–60 minutes when working at a desk. (Why do you think smartwatches remind you to get up and move around? It’s because small movement breaks are good for you!)
- Make Social Time Active: Instead of meeting a friend for coffee or dinner, go for a walk together.
- Dance it Out: Put on a favorite song and move around for a few minutes—it’s an instant energy (and mood!) boost.
- Don’t Sit Still: Most of us spend long hours seated, but that doesn’t mean you have to sit still. Move your feet, stretch, shift positions, or even use a standing desk if possible.
The Key: Make It Easy & Fun
The secret to making movement a habit is to keep it simple and make it enjoyable. If you force yourself to do something you hate, it won’t last. Instead, focus on small changes that feel natural.
The goal isn’t perfection…it’s progress. Every extra bit of movement counts.
Final Thoughts: Small Changes, Big Impact
You don’t need a gym membership or an intense workout plan to stay active. You just need to move more.
Start small, find ways to sneak movement into your day, and watch how much better you feel – without ever stepping foot in a gym.
Who knows? You might even start looking forward to it.
