By Adrianna Zietek
Getting active sounds easy in theory – until you’re lying in bed with zero motivation, a busy schedule, and absolutely no desire to spend an hour getting ready for the gym. And sometimes, even the idea of going to the gym can feel like a whole project: planning your workout, choosing an outfit, packing your bag, travelling there, and then actually exercising.
But getting active doesn’t have to start with a gym membership or a full workout. There are so many small things you can do throughout the day that require almost no preparation at all.
Think of them as baby steps. You don’t need to go from doing nothing to working out every day. You just need to get yourself out of bed and start moving — even for a few minutes. The best part? These small habits are simple, flexible, and easy to fit into even the busiest day. Once you start, adding more movement can become much easier.
Here are some of the mentioned baby steps to give movement to our body and let the energy flow!
1. Start your day with movement
Wake up, get up! Try starting the day with five to ten minutes of stretching, a short walk, or a few simple exercises. It’s an easy way to wake up your body and get some movement in before the day gets busy. It takes 5-10 minutes, but can change the energy of the day so much.
2. Walk whenever you can
Walking is one of the simplest ways to increase your daily activity. Walk to nearby shops or maybe to your work, get off public transport one stop earlier, or take a short walk during your lunch break. Even an extra 10–20 minutes can make a difference.
3. Take the stairs
Choosing the stairs instead of the lift is a small habit that can easily become part of your routine. It is not easy to make that choice, but it is so rewarding! Start with a few floors and build up gradually. You don’t need to turn every staircase into a workout – just choose the stairs when it makes sense.
4. Break up long periods of sitting
If you spend most of the day at a desk, set a reminder to get up every hour or so. Walk around, stretch, make a drink, maybe do 10 jumping jacks or simply stand for a few minutes. These small breaks are an easy way to stop sitting for hours without interruption.
5. Turn everyday tasks into movement
You don’t need to be wearing sports clothes to be active. Put on some music while cleaning, walk around while you’re on the phone, carry your shopping instead of always using a delivery service, or take the longer route when running errands.
Look at your normal day and find places where you can move a little more.
6. Keep your trainers where you can see them
Make getting active as easy as possible. Leave your trainers by the door, keep a yoga mat somewhere visible, or pack your gym clothes the night before. When the things you need are already ready to go, there’s one less excuse between you and getting moving.
7. Try the “10-minute rule”
Don’t feel like exercising? Tell yourself you only have to do 10 minutes.
Go for a quick walk, follow a short workout video, stretch, dance around your room – anything that gets you moving. After 10 minutes, you can stop if you want. Often, starting is the hardest part.
8. Add movement to something you already do
Pair movement with a habit you already have. Walk while listening to your favourite podcast, stretch while watching TV, or do a few squats while waiting for your coffee to brew.
This makes activity feel less like something you have to find extra time for.
9. Have a “movement menu”
Instead of deciding every day whether you’re going to exercise, make a list of activities you can choose from depending on your mood and energy.
Feeling energetic? Go for a run or try a workout.[Ritorno a capo del testo]Feeling tired? Take a relaxed walk, stretch or do yoga.[Ritorno a capo del testo]Stuck at home? Put on music and dance.[Ritorno a capo del testo]Short on time? Do five minutes of stretching, jumping rope.
Having options makes it easier to stay active without feeling like you have failed if you can’t do your usual workout.
10. Make one part of your day your “active moment”
Pick one moment that happens almost every day and turn it into a movement habit. It could be a walk after lunch, stretching before bed, a quick walk after work, or cycling to the shops.
You don’t need to be active all day. Having one reliable moment for movement gives you a simple starting point — and you can always add more later.