Five Easy Ways to Make Exercise Part of Your Everyday Life and Why It Matters

A few generations ago, physical activity was naturally woven into daily life through walking, gardening, and household chores. Today, however, long work hours and demanding responsibilities often make it challenging to prioritize exercise. If finding time for the gym seems impossible, this article will show you simple ways to seamlessly incorporate exercise into your everyday routine.

Exercise Is So Beneficial, Yet Many Fall Short of Doing Enough

Exercise Boosts Health, Creativity, and Productivity

Engaging in consistent exercise helps reduce the risk of developing serious health conditions. Research indicates that regular exercise can lower the risk of developing a major chronic disease in half, and reduce risks of premature death by 20-30%.¹

Exercise also has powerful effects on productivity. A study by the University of Bristol revealed that people who exercised before or during work experienced a 21% increase in concentration and were 41% more motivated to complete tasks. This suggests that incorporating physical activity into a daily routine can improve job performance and efficiency.²

Moreover, exercise can significantly boost creativity. An experiment conducted by Stanford University found that walking increased creative output by 60% compared to sitting.³ This simple activity can stimulate new ideas and foster creative thinking, making it an effective tool for problem-solving and innovation.

So Many People Skip Exercise and Its Impact

Despite the proven benefits of physical activity, the global community struggles to make exercise a consistent priority. The statistics are telling:

Approximately 1 in 4 adults worldwide do not meet the World Health Organization’s (WHO) recommended activity levels of at least 150 minutes of moderate aerobic exercise per week.⁴ In Canada, nearly half of adults fall below this benchmark, highlighting the widespread challenge of incorporating sufficient physical activity into daily life. ⁵

The situation is even more concerning for younger generations. WHO reports that 80% of adolescents aged 11-17 worldwide need to be more active, with girls being less active than boys across most countries. This lack of activity during crucial developmental years can set the stage for long-term health issues and decreased well-being. ⁶

The economic impact of physical inactivity is significant. A study published in The Lancet revealed that insufficient exercise costs the global economy approximately $67.5 billion yearly in healthcare expenses and lost productivity. This staggering figure underscores how sedentary lifestyles contribute to personal health issues and economic strain. ⁷

Journey of Exercise from Daily Habit to Modern Luxury

For most of human history, people lived in rural areas and worked in agriculture, where physical labour was essential to life. Activities such as farming, hunting, gathering, and household tasks like carrying water or chopping wood demanded significant energy and naturally kept people active. This built-in movement maintained their fitness.

In some parts of the world, like the “Blue Zones,” physical activity remains integral to daily life. The term “Blue Zones” was coined by author and researcher Dan Buettner, who identified regions with high concentrations of centenarians and low rates of chronic diseases like heart disease, cancer, and diabetes. People in these areas don’t go to the gym. Instead, they stay fit through hours of low-intensity physical activity, including walking, household chores, and gardening.

In contrast, fitness has become more of a luxury and status symbol for many worldwide today. Achieving and maintaining physical fitness often requires resources only some have, such as time for structured exercise, money for gym memberships or personal trainers, and access to specialized equipment. This has made fitness more accessible to those with disposable income and flexible schedules, turning it into a marker of privilege.

It’s time to shift exercise from a luxury to a fundamental part of daily life. Exercise should seamlessly integrate into our routines, requiring no extra time, special skills, or equipment.

Five Ideas to Embed Exercise into Everyday Life

Invisible Exercise

Invisible exercise does not feel like exercise because it does not have the structure of a formal workout. It doesn’t require special equipment or athletic clothing, making it accessible to anyone at any time. The idea of invisible exercise is to find ways to integrate more activity throughout the day without scheduling dedicated workout sessions. Examples of invisible exercise include opting for the stairs instead of the elevator, walking or cycling for short errands, pacing around the room while on phone calls, or doing light stretches while waiting for water to boil or standing in line.

The invisible exercise proved transformative for Leah Hope, a 34-year-old from Arizona, who lost 180 pounds in one year by incorporating invisible exercise into her daily routine.⁸ Leah’s approach involved walking or light marching on the spot inside her house throughout the day. Leah broke her daily movement into manageable five-minute intervals, with a goal of 8,000 steps per day. She incorporated these brief bursts of movement while watching TV or performing household tasks, averaging about five minutes of marching every waking hour. As a photographer working from home, Leah demonstrated that a non-traditional work environment can support this exercise style. Office workers can apply the same strategy by incorporating five-minute active breaks into their routine.

Invisible exercise offers a gentle, effective way to introduce consistent movement into daily life. It helps new exercisers develop the habit of regular physical activity, making it easier to maintain over time. These small, cumulative movements improve overall health and wellness without the pressure of formal workouts, making them especially appealing for beginners or those with busy schedules.

Incorporating invisible exercise can gradually build stamina, improve cardiovascular health, and promote weight management. By integrating small movements throughout the day, individuals can make meaningful progress toward their fitness goals and adopt a more active lifestyle with minimal disruption. This approach turns exercise into an everyday habit, accessible to anyone and adaptable to any environment. All that you need are regular reminders to move!

Mini Exercise

Mini exercises, also known as micro workouts, fitness micro-dosing, exercise snacks, or bite-size exercises, are short bursts of physical activity that last less than ten minutes. These exercises are designed to deliver maximum impact in minimal time, making them a popular choice for those with busy schedules. Unlike invisible exercises, which blend seamlessly into daily activities, mini exercises are more intentional and intense. They typically involve targeted movements such as jumping jacks, running up and down stairs, planks, mountain climbers, desk push-ups, crunches, lunges, and squats. Equipment like dumbbells, resistance bands, and TRX systems can be incorporated to enhance the challenge and effectiveness of these workouts.

The primary advantage of mini-exercises is their adaptability and convenience. They are easier to fit into a busy workday than traditional, longer workouts and can be performed almost anywhere, from the office to the living room. This flexibility makes it simpler to break up long periods of sitting, which is associated with a range of health issues such as cardiovascular disease, obesity, and metabolic syndrome. Mini exercises help counteract these risks by introducing bursts of activity throughout the day, making it easier to meet recommended daily physical activity levels.

The health benefits of mini workouts are well-documented. A study published in the European Heart Journal on October 27, 2022, revealed that even very short but frequent episodes of high-intensity physical activity significantly reduced the risk of death and the incidence of cardiovascular disease and cancer.⁹ This finding underscores the powerful impact that even brief periods of movement can have on long-term health and longevity. Additionally, a study by the University of Otago found that participants who completed three-minute intervals of body-weight exercises before bedtime experienced longer and more restful sleep that night, showcasing another dimension of the health benefits of mini workouts. ¹⁰

Mini exercises are an accessible and effective way to build fitness and improve health without requiring long, structured workouts or trips to the gym. By integrating these short, focused movements into daily life, individuals can break sedentary patterns, boost their cardiovascular and muscular health, and experience a wide range of physical and mental benefits with minimal time commitment.

Rucking

Rucking is a unique exercise that blends cardio and strength training by walking or hiking with a weighted backpack, or “rucksack.” Originating from military training, where soldiers would carry heavy loads over long distances, rucking has gained popularity in civilian fitness circles as an effective, low-impact workout that combines the simplicity of walking with the added challenge of resistance training.

One of the key benefits of rucking is its accessibility and convenience. Rucking is gentler and low-impact, unlike running, which can be hard on the joints, making it an excellent option for people of varying fitness levels. The added weight elevates the heart rate and burns more calories than standard walking, potentially up to three times more. This additional resistance also engages stabilizer muscles throughout the body, helping to boost metabolism and improve functional fitness. Moreover, carrying a weighted backpack can enhance posture, strengthen the spine, and help prevent back pain, while the weight-bearing nature of the activity supports increased bone density over time.

Rucking seamlessly integrates into daily routines and can be done indoors and outdoors. For example, adding a weighted rucksack while doing household chores like cooking, cleaning, or folding laundry can make mundane activities more productive by turning them into mini workouts. Rucking can also amplify the benefits of a simple outdoor walk, making it more efficient and challenging. This flexibility allows individuals to incorporate rucking into busy lifestyles without needing special equipment beyond a sturdy backpack and some added weight.

Notably, some fitness enthusiasts, including Jeff Byers, a former NFL player and current CEO of Momentous, even use rucking as an opportunity to multitask. Byers is known to conduct business meetings while walking with a weighted rucksack on a treadmill desk, combining work with exercise seamlessly. ¹¹

Rucking is an effective, adaptable, and low-impact way to build strength, improve cardiovascular fitness, and promote better posture and bone health. Its simplicity makes it a practical choice for those looking to incorporate more movement into their daily routines without needing a gym or complex equipment.

Active Workstations

An active workstation is an office setup that blends traditional workspaces with exercise equipment, allowing individuals to incorporate movement into their daily routines without disrupting workflow. This innovative approach helps counter the negative effects of sedentary behaviour by keeping the body in motion throughout the day.

Here are some common types of active workstations:

Stability Ball Chairs. These replace conventional office chairs with stability balls. Stability ball chairs require continuous minor core and leg muscle adjustments to maintain balance. This subtle engagement encourages muscle activity and promotes better posture, providing gentle core strengthening even while seated.

Bike Desks and Under-Desk Bikes. Bike desks feature a stationary bike attached to a desk, enabling users to pedal while working on tasks. Under-desk bikes are smaller, pedal-based devices that fit beneath most desks, allowing for consistent leg exercise and increased blood circulation during seated work.

Elliptical Workstations and Under-Desk Ellipticals. These work similarly to bike desks but use elliptical machines for smooth, low-impact movement. Options include full-sized elliptical desks or compact under-desk versions for subtle exercise that keeps users active while they work.

Treadmill Desks. Treadmill desks are active workstations that combine a treadmill with a height-adjustable desk, allowing users to walk slowly while performing typical office tasks like typing, reading, or making phone calls. The treadmill is designed to operate at a low speed to ensure the user can comfortably and safely maintain productivity while walking.

Standing Desks with Step Platforms or Balance Boards. Standing desks enable users to stand while working. The effectiveness of standing desks can be enhanced with balance boards or step platforms to encourage weight shifting and subtle movement. This helps combat the physical strain of prolonged sitting or standing and promotes continuous muscle engagement.

Active workstations range from affordable options, such as stability balls or under-desk bikes priced at $20 to $50, to more expensive equipment like treadmill desks that can cost several thousand dollars. While the upfront cost of premium setups can be substantial, the long-term benefits include improved health, enhanced posture, and increased productivity, all stemming from reduced sedentary behavior.

Active Recreation

Laura Vanderkam, a noted productivity expert, uses the terms “layering” and “guilt-free multitasking” to describe combining two activities that complement each other and can be effectively done simultaneously without sacrificing the quality of either task. This approach differs from typical multitasking, where attention is split and productivity often suffers. Instead, guilt-free multitasking is strategic and thoughtful, enabling individuals to get more done while maintaining or even enhancing focus and efficiency. Examples include listening to an audiobook while exercising, folding laundry during phone calls, or reading while supervising children’s activities.

For busy individuals, applying guilt-free multitasking to exercise can be a game changer for maintaining fitness amid tight schedules. Here are a few practical examples:

Take your friend for a walk instead of meeting at a café. This way, you can catch up socially while staying active.

Run behind your children as they ride their bikes, turning playtime into a cardio workout.

Listen to an audiobook or podcast while exercising to stay entertained and learn something new as you move.

Walk or do mini exercises at the playground while your kids play, incorporating fitness into family outings.

Priritise active games, swimming, or walking during downtime at the beach instead of lying down, making leisure time more dynamic.

Choose vacations that involve walking or hiking to blend fitness with relaxation and exploration seamlessly.

The key to successful guilt-free multitasking is to ensure that the combined activities are manageable both mentally and physically. For example, while a high-intensity workout might demand complete focus, moderate activities like walking or light jogging can easily be paired with listening or socializing. With a bit of planning, layering exercise with other enjoyable or productive activities can help people stay fit, reduce feelings of time pressure, and maximize their overall productivity and well-being.

This approach not only makes exercise more accessible but also turns it into a more integrated part of daily life, helping busy individuals keep moving and prioritize their health without sacrificing time for other important activities.