Simple Ways to Move More Every Day (Without Going to the Gym)

A lot of people think you need a gym membership or that you need to make huge life changes to get fit. The good news? You don’t! There are plenty of ways to get your heart rate up as you go about your day.

So here’s how you can sneak little bursts of movement into your daily life and stay consistent – no gym required.

Small Changes Add Up

We all know it’s important to stay active – for both your physical and mental health. The UK government recommends adults should do at least 150 minutes of moderate-intensity activity a week. (That works out at 30 minutes of exercise, five times a week.)

But if you want to be more active, it can be hard to know where to start. Setting smaller, manageable goals can help. Not only does it make exercise much less daunting, but it also helps you create long-lasting habits.

“It’s a small change that can make a big difference in the long run,” says David Morgan, Simple’s Movement Lead.

So, rather than setting over-ambitious goals that you just won’t stick to, start small and build up over time.

How to Fit Movement Into Your Daily Routine

You can add movement into your day at home, at work and when out and about. “You don’t need to transform your home into a gym to get active,” David says.

“Whether you’re watching TV or scrolling on your phone, take a moment to shake off your limbs and walk, bounce, stretch, or hop.

“When you’re at work, try taking the stairs instead of the lift or escalator.”

Remember: something is better than nothing. Here are some more tips to move more, wherever you are.

Move More at Home

“One easy way [to move more at home] is by cleaning around the house,” David says.

“Whether you’re hoovering or putting away washing, you’re racking up steps without feeling like you’re exercising.”

As well as cleaning, here are a few more ways to stay active at home:

• Glued to a movie? Stand up every hour and wander around the room. Throw in a few gentle stretches or jog on the spot if you fancy it.
• Do a couple of star jumps when an advert comes on, or march on the spot during the news headlines.
• Think of cooking as another chance to move. First, you walk around the shops and carry bags home. Then you chop, mix and stir by hand, no electric gadgets needed.
• Set up a “kitchen circuit”: spend 30 seconds marching while waiting for the kettle, then 30 seconds of calf raises at the counter. It’s easy to slot in between cooking steps, and suddenly your meal prep is giving you a little workout.
• After you’ve eaten, go for a short, leisurely stroll to help your digestion and prevent post-meal blood sugar spikes.
• Want to kick it up a notch? Try a workout video. They’re great for getting your heart rate pumping – without having to leave your living room.

Get Active at Work

Sitting at a desk all day is a recipe for aches, research shows. But small tweaks can shake things up. Here are some things you can try:

• Set a reminder to stand up, stretch, walk around or shake your legs. Try to do this every hour.
• Volunteer to make a round of tea and coffee for your colleagues. “It gets you out of your seat and moving around,” says David. “Plus, you’ll become one of the office heroes.”
• Try standing meetings or pacing while you chat on the phone.
• Do a set of desk press-ups or calf raises while you read emails (you can also do calf raises while brushing your teeth).
• Go for a walk with a colleague on your lunch break.

Little changes like this will break up long sitting spells, ease muscle tension and boost your focus.

Over time, these small changes add up. You’ll notice you’re less stiff in the afternoons, energy dips are smaller, and you might even find yourself thinking more clearly.

Make Movement Part of Your Free Time

Make your weekends more than just chilling on the sofa.

Plan fun days: build sandcastles at the beach, take a stroll in the park, play mini-golf or even have a picnic where you carry the basket. If you’re up for it, join a local group like a dog-walking club, netball team or a dance class.

Exercising with others adds a social element that will boost your accountability and enjoyment. Invite a friend for a weekly walk and grab a coffee afterwards to keep each other motivated.

Creating Lasting Habits

Exercise doesn’t have to be an intense, hour-long gym session. The trick is to start small and keep it up. If you jump into a hardcore routine, you’ll likely burn out.

Instead, build new habits like TV breaks, kitchen circuits, office strolls and watch them add up.

Here are a few extra tips to turn these moments of movement into habits:

• Use your phone or a notebook to tick off each new habit.
• Reward yourself when you hit a week of consistent good habits.
• Mix it up to stay interested: swap marching with a quick dance or try a new walking route. You could even challenge a friend to a step-counting competition.

Celebrate each small victory, whether you are finding stairs easier, recovering more quickly after a walk or have extra motivation for weekend plans.

Before you know it, this extra activity will feel so natural that you won’t even think of it as exercise.

Key Takeaways

• Small Changes Are Best for Habit Forming: If you’re looking to build long-term habits, work on adding small changes to your day. Start gently and stick with small changes. Weeks and months of tiny steps lead to big wins like better endurance, a calmer mind and more energy for life.
• Think “Little and Often”: Short bursts help interrupt long periods of sitting. Standing to sort emails, pacing during calls or marching during ad breaks contribute to your daily activity.
• Turn Chores into Cardio: Hoovering, shopping trips or stirring a pot count as real movement. Carry bags, chop veggies by hand and build up your step count.
• Seize Office Opportunities: Choose the stairs, fetch tea for your colleagues and set hourly stretch alarms. Your desk day becomes a series of new healthy habits.
• Make Movement Social: Beach days, park strolls or mini-golf with friends double as exercise and good times.

References

NHS (2024). Physical activity guidelines for adults aged 19 to 64. [online] NHS. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/.

Bellini, A., Nicolò, A., Bazzucchi, I. & Sacchetti, M., 2022. The effects of postprandial walking on the glucose response after meals with different characteristics. Nutrients [online]. 14(5), p.1080. Available from: https://doi.org/10.3390/nu14051080.

Hosseini-Asl, M.K., Taherifard, E. & Mousavi, M.R., 2021. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterology and Hepatology from Bed to Bench [online]. 14(1), pp.59–66. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8035544/.

Kett, A.R., Milani, T.L. & Sichting, F., 2021. Sitting for too long, moving too little: regular muscle contractions can reduce muscle stiffness during prolonged periods of chair-sitting. Frontiers in Sports and Active Living [online]. 3, p.760533. Available from: https://doi.org/10.3389/fspor.2021.760533.

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