11 Easy Ways to Increase Your Activity Level Daily
Are you looking for more ways to get more movement in each day? Here are 11 easy ways to increase your activity level daily!
Hey there, and welcome to Ironwild Fitness! I’m Chantal – a mom, certified personal trainer, nutrition coach, and the face behind this little corner of the internet.
I’m also the creator of the nutrition bundle designed to help you build healthy habits, master clean eating, and dial in on your mindset to achieve weight loss sustainably. It’s nice to “meet” you! 🙂
Whether you’re trying to majorly overhaul your health by losing weight or just want to get up and move a little more each day, I’m here to give you some ideas on simple ways to increase your daily activity level!
Why Increase Your Activity Level With These Easy Tips?
Even though working out is a great way to start getting in shape and get healthier, most people only exercise for a fraction of their day. But what about the rest of the day? The rest of your day really matters – especially if you work a desk job or have a sedentary lifestyle overall.
That’s where NEAT comes in!
NEAT, or non-exercise activity thermogenesis, is just a fancy way of saying all the calories you burn outside of intentional exercise. Things like walking, fidgeting, cleaning, or even just standing instead of sitting all contribute to your daily caloric expenditure. It might not seem like much, but these little movements can seriously add up over time.
Related Reading: The Easiest Way to Get 10,000 Steps Per Day
Think about it – someone who moves throughout the day in simple ways like taking the stairs and doing household chores naturally burns more calories than someone who sits most of the time. The fact is that NEAT can make a huge difference in your metabolism and overall calorie burn without you ever stepping foot in a gym.
So, if you’re looking to increase your activity without structured workouts, focus on boosting your NEAT! Wondering exactly how? Let’s talk about some easy ways to increase your activity level daily.
Pro Tip: Use a fitness tracker or smartwatch if you’re serious about moving more each day. Tracking your steps or setting movement goals can be a great motivator and is a great way to stay accountable.
11 Easy Ways to Increase Your Activity Level Daily
1. Take Movement Breaks
If you’re stuck sitting most of the day, set a timer to get up and move every hour. Even just a quick walk around the room, some squats, or a stretch session can get your blood flowing and keep stiffness at bay. (They say that sitting is the new smoking, BTW.)
Movement breaks are a simple way to sneak in extra activity without a full workout. Plus, they help with energy and focus. (I actually do my best work at a treadmill desk.) Your body and back will thank you. 😉
2. Walk Whenever Possible
Walking is one of the easiest ways to sneak in more movement and is seriously underrated. Take the long route, opt for stairs over escalators, or swap short drives for takeout for a walk to the restaurant.
Got a phone call? Take it a step further and walk while you chat. (I already pace all of the time so this comes to me naturally, lol.) Meeting up with a friend? Suggest a stroll instead of sitting at a café. The more you make walking a habit, the more effortless it becomes to stay active every day!
Related Reading: My Favorite Weighted Vests For Walking
3. Turn Chores into Workouts
I have always been an advocate for doing your own housework JUST for the fact that it keeps you moving. People who outsource ALL of their cleaning simply move less. (Use it or lose it!)
Vacuuming, scrubbing, mopping, and other household chores can double as calorie-burning activities. Don’t underestimate their power! If you need a little extra motivation, check out my free decluttering checklist.
4. Sneak in Strength Training
You don’t have to go into full workout mode to get stronger. (Did you know that the more muscle you have, the more calories you burn?) Do squats while brushing your teeth, lunges while cooking, or calf raises while waiting in line.
I personally love to do mini workouts like this one while I’m folding laundry or doing dishes.
5. Opt for Active Playtime
If you have kids, join them in playing outside, dancing, or riding bikes. They will have fun, you’ll make lasting memories, plus you’ll be modeling healthy behavior. (What’s not to love?)
Here are some fun and healthy family fitness activities to try out if you’re feeling inspired!
If you don’t have kids, try these healthy hobby ideas for women to help you get moving more often.
7. Start Your Day with a Stretch or Mini Workout
A five-minute yoga flow or quick bodyweight exercises can set the tone for an active day. Try this quick morning yoga routine or these easy stretches to help you wake up. Don’t overthink this one!
8. Multitask with Movement
Who says you have to sit still to get things done? (My ADHD could never.)
Pace while you’re on the phone, do calf raises while brushing your teeth, or squeeze in some squats while waiting for your coffee to brew. Little bursts of movement add up throughout the day without taking extra time.
So next time you’re binge-watching your favorite show, throw in some lunges or stretch it out. You’ll be surprised how much extra activity you can sneak in!
9. Join a Fun Fitness Challenge
There are always things like DietBets out there, but you can just as easily challenge a friend to a step challenge and see who can get more movement in each week. You can also do a squat challenge, a virtual race with friends using Strava, or find tons of other fitness challenges online. Give my clean-eating challenge a try if you want to add nutrition to the mix!
10. Make Errands More Active
Turn everyday errands into mini workouts by parking farther away, taking the stairs instead of the elevator, or walking to nearby stores instead of driving. Even carrying groceries can double as strength training. (Even though I refuse to make more than one trip from the car – you’d think I’d be ripped by now). 🤣
Jokes aside, those routine trips can help you rack up more steps and stay active without hitting the gym.
You Might Also Like: 75 Healthy Habits That Will Change Your Life
11. Dance It Out
I can’t survive a day without music. It makes me move without having to think about it and makes workouts and walks so much more fun. You might not have been on the high school dance team like I was, but that doesn’t mean you can’t enjoy a kitchen dance party every now and then.
If you’re serious about moving more each day, put on your favorite playlist and have a mini dance party! (I am loving Cannons and Leisure for dance parties right now!)
Final Thoughts on These Easy Ways to Increase Your Activity Level Daily
Increasing your daily activity doesn’t have to mean long workouts or major lifestyle changes. Small, simple tweaks like taking the stairs, sneaking in movement breaks, and turning errands into exercise can add up in a big way. The key is to make movement a natural part of your day so it feels effortless. So start where you can, have fun with it, and remember….every little bit counts!
Your Favorite Personal Trainer,
