Everyday Movement as physical activity in everyday life doesn’t always have to mean sport. When people think of exercise, they often immediately think of the gym, jogging or strenuous workouts. But in fact, a large part of our daily activity comes from small movements in our everyday lives.
Every extra step, every flight of stairs and every minute of movement can make a difference. Especially for people with diabetes, who are overweight or lead a sedentary lifestyle, regular small movements are often easier to incorporate than a perfect training plan.
More movement in everyday life is often more effective than a perfect training plan that is never put into practice.
Why everyday movement is so important
Our bodies are designed to move regularly. However, many modern habits mean we spend hours sitting down every day.
- Blood sugar levels can be harder to regulate.
- Muscle mass can be lost more quickly.
- Endurance can decrease.
- The back and joints can be put under greater strain.
- The risk of cardiovascular disease can increase.
The good news: even small changes can help.
Regular exercise can reduce the risk of numerous diseases and improve blood sugar control.[1]
20 simple ways to get more exercise in your daily life
1. Go for a 10-minute walk after every meal
One of the simplest and most effective habits there is. Even a short walk after a meal can help reduce the rise in blood sugar.
👉 Read more:
10 Minutes of Movement After a Meal
2. Take the stairs instead of the lift
Climbing stairs exercises your heart, circulation and leg muscles all at once.
3. Stand up when on the phone
Many conversations can easily be held whilst standing or walking.
4. Park further away
A few extra steps add up over weeks and months to surprising distances.
5. Walk short distances
You don’t always need to drive to the bakery, postbox or supermarket.
6. Stand up briefly every hour
Even just one or two minutes of movement is a good way to break up long periods of sitting.
7. Stand on one leg whilst brushing your teeth
This helps improve your balance and stability as an added bonus.
8. Take a short evening walk
15 to 20 minutes of fresh air can do wonders for your body and mind.
9. Make the most of gardening
Mowing the lawn, weeding or watering plants also count as exercise.
10. Make a conscious effort to do housework actively
Vacuuming, cleaning windows or tidying up burns more energy than many people realise.
11. Use your lunch break to go for a walk
Just a few minutes outside can give you a new burst of energy.
12. Keep moving whilst waiting
Instead of sitting down, you could, for example, walk slowly up and down.
13. Use a pedometer
Many people automatically move more when they can see their step count.
14. Take short breaks to stretch
Regular stretching can prevent tension and improve flexibility.
15. Cycle
Whenever possible, cycling can be a good alternative to driving.
16. Discover active hobbies
Hiking, dancing, swimming or gardening often bring more joy than traditional fitness programmes.
17. Make a conscious effort to walk around the house more often
Several short walks add up over the course of a day.
18. Combine a walk with meeting friends
Exercise and socialising can be combined perfectly.
19. Make use of TV breaks
You can get up and move around during adverts or between episodes.
20. Make exercise a fixed part of your daily routine
Things that are in the calendar are much more likely to be done.
How much exercise is recommended?
Most health organisations recommend at least 150 minutes of moderate exercise per week.
That may sound like a lot at first, but it actually amounts to:
- 30 minutes on five days a week
- or three 10-minute walks a day
Consistency is more important than perfection.
It’s better to get a little exercise every day than to do a big fitness programme once a week.
Common mistakes
Many people make the mistake of making exercise unnecessarily complicated.
- “I don’t have time.”
- “I need the right equipment first.”
- “30 minutes isn’t enough.”
- “If I don’t do any sport, it’s not worth it.”
In reality, even small steps count. Any extra exercise is better than none at all.
Real-life experiences
My current training plan looks roughly like this:
- Every other day at the gym with a full-body split routine.
- On days off from the gym: a brisk 30–45-minute lunchtime walk or gardening.
- Daily: morning yoga, calf raises whilst shaving, a brisk 30–45-minute evening walk.
…and that’s whatever the weather. Sometimes, when I’ve accidentally eaten too many carbohydrates and feel a bit tired as a result, that tiredness starts to fade after about 10–15 minutes of exercise. Then I get a sort of energy boost and feel awake and refreshed again.
Of course, it’s best not to let it get to that point in the first place, so I don’t consume too many carbohydrates.
By the way, that looks like a lot… I started out much smaller too, as I couldn’t walk at all to begin with. Over time, it’s increased more and more because I’ve noticed how good this exercise makes me feel in my daily life.
Real-life experiences
My current training plan looks roughly like this:
- Every other day at the gym with a full-body split routine.
- On days off from the gym: a brisk 30–45-minute lunchtime walk or gardening.
- Daily: morning yoga, calf raises whilst shaving, a brisk 30–45-minute evening walk.
…and that’s whatever the weather. Sometimes, when I’ve accidentally eaten too many carbohydrates and feel a bit tired as a result, that tiredness starts to fade after about 10–15 minutes of exercise. Then I get a sort of energy boost and feel awake and refreshed again.
Of course, it’s best not to let it get to that point in the first place, so I don’t consume too many carbohydrates.
By the way, that looks like a lot… I started out much smaller too, as I couldn’t walk at all to begin with. Over time, it’s increased more and more because I’ve noticed how good this exercise makes me feel in my daily life.
