Daily Movement Practices
Learn practical ways to add more movement into your daily routine, from simple standing exercises to walking, yoga, stretching and balance activities.
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Learn practical ways to add more movement into your daily routine, from simple standing exercises to walking, yoga, stretching and balance activities.
Last updated
Was this helpful?
In order to get more movement in your daily life, you can incorporate a variety of actions, practices and exercise. You certainly don't need to do all of these, just pick a few that you enjoy the most and then change it up from time to time.
Stand More Often: Aim to get out of your chair frequently. You can stand while doing activities like brushing your teeth or talking on the phone.
Balance Exercises: Practice standing on one leg to improve your balance. This can be done while performing other daily tasks.
Incorporate Walking: Try to walk 8,000 to 10,000 steps a day (roughly 1.5 hours). This includes intentional walks or incidental steps throughout the day. Consider taking three post-meal 30 minute walks per day.
Sit on the Floor: While watching TV or doing other activities, sit on the floor in various positions. This helps improve your mobility and flexibility.
Stretching routine: Spend 10-15 minutes 3 to 5 times per week doing full-body stretches.
Yoga practice: Incorporate yoga into your weekly routine, aiming for 2 to 3 sessions.
Dynamic warm-ups: Before workouts, do dynamic stretches to improve mobility.
Foam rolling: Use a foam roller to release muscle tension and improve flexibility.
Pilates: Practice Pilates to improve core strength and overall flexibility.
Tai Chi: Practice Tai Chi for improved balance, flexibility, and range of motion.
Mobilization Exercises: Perform mobilization exercises to improve the range of motion in your hips, shoulders, and spine. Examples include hip flexion and extension exercises.
Dynamic Sitting: Accumulate time standing or using dynamic sitting options while working. Start with shorter periods and gradually increase the time.
Balance Play: Engage in activities that challenge your balance, such as balance play exercises.
Jump Rope or Bounce: Incorporate activities like jumping rope or bouncing on a rebounder (mini trampoline) to add more dynamic movement to your day.
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