With kids at home all the time and dishes piling up (how do they keep coming?!), thinking about exercise just feels like one more thing to do. I’m here with three simple ways to add movement to your daily life so you don’t have to set aside 45 minutes for a workout.

1. Movement Mix-In

Throughout your day there are countless times when most of your body is still: brushing your teeth, standing in line at the grocery store, sitting on a zoom call…  Use those physically quiet moments as opportunities to infuse movement into your life.

• While brushing your teeth, do some ankle circles

• Place a rolled towel or half dome near your changing station to give each calf a quick stretch every time you change a diaper (also works for doing dishes!)

• Learn these hand mobilizations and do them offscreen during your meetings

Every ankle circle, calf stretch, and wrist mobilization you get in while doing other things is one that you don’t have to do later. Plus, all of these moves feel good!

2. Movement Swap-Out

Trade out your movement-deficient choices for movement-rich ones! 

• Rather than eating at the dining room table with your hips and knees limited to 90* angles, eat your dindin on the ground. You’ll find new positions that place different loads on your body and joints.

• Instead of using a carrier, hold your little one in your arms for a short walk. You’ll feel those arms working in no time, causing you to change positions frequently and vary the activation in your muscles.

• Use a squatty potty! If you aren’t already on the squatty potty train, hop on! How many times a day do you go to the bathroom? Google says the average is 7, so let’s go with that. That’s seven extra deep squats.

You’re still getting the same tasks done in the same amount of time, but you’re adding in a little extra movement too.

3. Movement Match-Up

Do a nice slow neck circle. Go ahead, take one in each direction. Maybe add in a shoulder roll or two. Feels good doesn’t it? 

When working with a client I give them exercises that I recommend they do throughout the day to alleviate tension. We practice them in our sessions, and not too long into a stretch or exercise they say “Oh, this feels so good!” So I add that stretch to their programming. And guess what? They don’t do it. Even though they KNOW it feels good. Even though they get an e-mail at the start of each day reminding them. They just forget! With 7,000 things on the to-do list it’s completely understandable. Here is where the movement match-up comes into play.

Take an activity that you do multiple times a day:

• going to the bathroom

• finishing a zoom meeting

• getting something from the kitchen

Now match it with a stretch or movement you love. Here are some examples from my clients:

• Every time you go to the bathroom, do a pec stretch. Heck, hang the Theraband on the towel rack to remind you (or just use a towel).

• After every zoom meeting stand behind your chair and do a hip flexor stretch.

• Whenever you stop by the kitchen, roll your feet on a massage ball.

Yes, these extra movements take a teensy bit of time, but they also feel amazing. It’s like giving your body a little movement treat. And you’re letting your daily tasks be reminders to move more. Once you get into the habit of stretching your hips after every meeting you’ll start to crave the sensation.

Movement is something to be savored, not a punishment for hours spent sitting. By noticing how movements required in your day-to-day can be the same as the ones you do when you exercise, you’ll find that habits you cultivate in life can replace hours of “working out.” These simple tips allow you to take care of your body, tackle your to-do list, and make your life more movement-rich one step at a time.

Want help implementing these tips? Email me!