Your body is sending you an urgent message. While reading this, you're likely sitting—joining millions of Americans who spend over 9.5 hours in chairs daily.1 This stillness is wreaking havoc on everything from your joints to your gut health; our bodies evolved to move, not be sedentary, for most of our day. But here's the good news: you don't need another complicated workout routine. Simple movement habits can energize your health, starting today.
Transform your daily routine with movement snacks
Remember when "snacking" was considered a dietary no-no? When it comes to movement, snacking is exactly what your body needs. Think of movement snacks as brief bursts of activity scattered throughout your day – no gym membership required. "Movement doesn't have to mean intense exercise," explains Dr. Kelly Starrett, renowned physical therapist and author of "Built to Move." "It's about creating opportunities for your body to move in different ways throughout the day, just like our ancestors did naturally."2
Try these to get started
Hip Flexor Stretch:
Do a standing or kneeling hip flexor stretch to release tension from sitting.
Instructions: Standing with the pelvis neutral, bend the knee and catch to hold the foot with your hand. Pull the heel into the buttock and keep the legs together, gently allowing the knee to lengthen behind you for a wider range of stretch. Kneeling: Perform a kneeling lunge with the back shin flush to the ground and pelvis neutral. Lean into the front leg and stretch the opposite hip to comfort. Experiment with the angle of stretch, listening to the body as you breathe.Shoulder and Thoracic Mobility: Use upper back rotations and shoulder circles to keep the upper body fluid. Instructions: standing, keep your core engaged, and gently turn your torso side to side, letting your arms swing with you. Mobilize shoulders by moving shoulders up, back, down, and to the front a few times and then reversing; you can do this with arms by your sides or raised out to the side for increased challenge.
Bodyweight Squats: These help maintain hip and ankle mobility while strengthening your legs.
Instructions: Stand with feet slightly wider than hip-width and feet planted. Then, sit back to lower hips as far as comfortable, keeping the core engaged and the spine and neck in a neutral position. Push the ground away to return to standing.
Make your workspace work for your body
Your desk job doesn't have to condemn you to sedentary living. Set reminders on your phone to stand every 30 minutes—stretch your arms, walk to refill your water, or take phone calls standing. A standing desk can help maintain better posture and reduce back pain, while dynamic seating options like stability balls can transform passive sitting into a core-strengthening activity. Start with 15-20-minute intervals and increase as your body adapts.
Turn everyday activities into movement opportunities
The beauty of natural movement is that it doesn't require a complete lifestyle overhaul. Instead, think of it as enhancing the activities you're already doing. By making subtle shifts in how you approach everyday tasks, you can transform routine moments into opportunities for meaningful movement.
Take your meetings on the move
Walking meetings have transformed from a Silicon Valley trend into a scientifically backed productivity tool. When you take your next one-on-one meeting or brainstorming session on the move, you're not just getting those recommended 8,000-10,000 daily steps—you're actually supporting your digestion and motility as you move.3 Walking meetings may also enhance creative thinking by up to 60%, according to research.4 The side-by-side format naturally makes conversations more collaborative and less confrontational.
Make TV time work for your body
Your living room isn't just for Netflix binges anymore. Instead of reaching for your phone during commercial breaks or between episodes, instead, get up and move. This is a great way to practice temptation bundling. A technique that pairs new habits that you want to learn with your favorite temptations.5 Turn commercial breaks into movement opportunities with this simple routine:
Break Movement Menu:
First Break: 10 bodyweight squats to wake up your legs and hips
Second Break: 30-second plank hold for core strength
Third Break: 10 arm circles in each direction for shoulder mobility
Fourth Break: 10 standing knee raises per leg for balance and hip flexibility
You can mix and match these movements based on how you're feeling or create your own sequence. The key is to make it enjoyable and sustainable. Before you know it, you've transformed passive ‘your guilty pleasure’ into an effective movement practice that doesn't feel like a chore
Turn up the music and move
Transform cooking time into dance sessions. A "kitchen dance party" approach isn't just about making chores more enjoyable (though it definitely does that). Dancing's varied movements—reaching, turning, stepping—provide a natural form of mobility training, while the rhythmic movement helps release mood-boosting endorphins.
Partner up for active bonding
People who move with partners are more likely to maintain healthy habits in the long term. Research consistently shows that people who exercise or move with partners are significantly more likely to stick with their healthy habits long-term.6 The accountability factor is powerful, but it's the social connection that truly transforms movement from a chore into a cherished part of your day. Convert coffee catch-ups into walking dates, weekend plans into active adventures and quiet evenings into partner stretching sessions. Movement becomes more meaningful and sustainable when shared with others.
Build habits that stick
The journey to a more active lifestyle isn't about dramatic overhauls or intense workout plans – it's about weaving movement naturally into the fabric of your daily life. Start where you are, with just five minutes of extra movement each hour. Connect new movements to existing habits through "habit stacking."7 When you connect new movement patterns to established routines, they're much more likely to become automatic. This might mean dancing while you brew your morning coffee, doing some gentle stretches while brushing your teeth, or taking a quick walk around your home or office building between tasks. These small moments compound powerfully over time.
Unlock your body's full potential
The impact of regular movement on our bodies and minds is nothing short of remarkable. Research has revealed that consistent daily movement creates a cascade of positive effects throughout our entire system.8 Here are some key benefits that science has uncovered:
Physical Health Benefits:
Reduces risk of heart disease and type 2 diabetes by up to 50%
Strengthens bones and muscles, preventing age-related decline
Improves joint health and mobility
Boosts immune system function by increasing circulation of immune cells
Enhances memory and cognitive function
Reduces symptoms of anxiety and depression by up to 30%
Improves sleep quality and duration
Increases energy levels and productivity throughout the day
Listen to your body's wisdom
Remember, there's no one-size-fits-all approach to movement. The key is finding what works for your body, schedule, and lifestyle. Start with these simple strategies and adapt them to fit your needs. Your body will thank you with increased energy, better mood, and improved overall health.
The beauty of natural movement is that it doesn't require special equipment, expensive memberships, or huge time commitments. It's about returning to our bodies' natural state of regular, varied movement throughout the day.
So, are you ready to transform your health with simple, sustainable movement? Start today with just one small change. Remember, every step counts, every stretch matters, and every movement brings you closer to optimal health.
References
Diaz, K. M., Howard, V. J., Hutto, B., Colabianchi, N., Vena, J. E., Safford, M. M., ... & Hooker, S. P. (2021). Medicine & Science in Sports & Exercise, 53(12), 2557-2569.
Oppezzo, M., & Schwartz, D. L. (2014). Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142-1152.
Starrett, K., & Starrett, J. (2023). Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully. Knopf.
Yang, Y. J. (2019). Korean Journal of Family Medicine, 40(3), 135-142.
Kirgios, E. L., Mandel, G. H., Park, Y., Milkman, K. L., Gromet, D. M., Kay, J. S., & Duckworth, A. L. (2020). Organizational Behavior and Human Decision Processes, 161, 20-35.
Gershon, R., Cryder, C., & Milkman, K. L. (2024). Management Science. Advance online publication.
Gardner, B., Lally, P., & Wardle, J. (2012). The British journal of general practice : the journal of the Royal College of General Practitioners, 62(605), 664–666.
Starrett, K., & Starrett, J. (2015). Supple Leopard, The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, Knopf.
