10 Simple Ideas To Get More MOVE In Your Day

Trying to make it simple to add more move into your day.. Here are a few ideas that may make it easy for you!!balance while cleaning

1. Getting up from your chair: get up from your chair and do 20 squats at your chair.  Simply stand up and sit down, but before you actually put your weight on the chair stop and repeat … 20 is good, 50 is great!  You can also lift your butt just off the chair and hold for as long as you can hold yourself off the seat of the chair.

2.  When you take a washroom break, instead of walking to the bathroom, lunge to the bathroom.  However if you have left it too late, you might just want to lunge back to your chair when you are done!  Try skipping.

3.  Putting clothes away, instead of packing them all together, to get in more steps,  take each item and put it away, and then walk back for the next item.

4.  Take a quick break from the computer  ~ go outside and do a few laps of the house (including up and down all the stairs once or twice).   In an apartment, go up and down the hall several times. Or do alternating quick tap ups on the stair one foot at a time.

5.  When hanging washing on the line outside leave the basket of clothes and the pegs in the one place and walk briskly back and forth to them. If you don’t use the clothesline, then make sure that you pick each and every article out of the washer and then put it in the dryer while doing a deep squat as you put each item into the dryer.

6.  When you are making your lunch or snack, do some squats or lunges while you wait for the food to heat.  Add a walk around the counter or table as you prepare your lunch.

7.  Skip, march or run in place as you wait for your water to boil for your tea.  Better yet, turn on your favourite music and dance like there is nobody watching.  Likely there isn’t so have some fun with it!

8.  Take a break and do a plank or some push ups. These can be done against the counter if you aren’t ready to do them on the floor yet.  Stay as straight as possible through your hips.

9.  Sitting at your chair, sit back and then push your elbows against the back of the chair and hold the muscles tight.  You should feel that in your back arms and abdominals.

10. Sitting in your  chair, put your hands on your chair and simply lift yourself off the chair with your arms. Keep your feet on the floor, try and take as much weight off your feet as possible though!

What have you tried or used in your day to make a movement more beneficial.. To get more MOVE, burn ( in terms of calories) Strength ( in terms of more muscle) in your day?

It is pretty simple, though it may take a little planning and searching/thinking up ideas.

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58 Responses to 10 Simple Ideas To Get More MOVE In Your Day

  1. Lynn Jones

    Holly, These are awesome ideas for adding movement into our day. I’ll have to admit my favorite one was put on the music and dance…when no one is looking, of course. I have never been a fan of calisthenic type exercises, but do enjoy weight bearing exercises and know I need more of them.
    Thank you….off to dance,
    Lynn Jones recently posted..One Last Hurrah for 2012!My Profile

    • Holly Fulford-Jeffrey says:

      Yeah!! Off to dance!!! Such a good activity!! Make sure you add those weight/strength training exercises!! Check out my next few posts to know why you truly need them!! Thanks for stopping by Lynn!

  2. Ms Holly, you’ve outdone yourself with this one!!

    THIS is the kind of fitness info I can really use. I do try to ‘add a bit more MOVE’ to my usual house cleaning/nesting duties, as well as parking a bit further away from the store and always taking the stairs, but there are some tips here I never thought of.

    I tried #9 and 10 while I was sitting here … definitely need to improve the upper body strength lol

    Thanks for this, honey.
    More, please!
    Jacqueline Gates recently posted..How To Sell Your House, the Law Of Attraction Way (Part 1 … Using ‘The Secret’)My Profile

    • Holly Fulford-Jeffrey says:

      I’ll have a Shero (she hero) out of you yet!! That upper body strength will serve you well in time, dear Goddess!!

  3. Hey Holly! I love your advice. All kinds of new ideas. I do something similar most mornings when I want to get fired up and ‘active’ with my day. I use the dryer, too! There’s always a load to transfer, fluff, hang or fold. I march sometimes and move my arms in our kitchen, and there’s a ti chi move I use, too… and it makes such a difference. Great post.

    • Holly Fulford-Jeffrey says:

      Great start and great ideas!! Keep getting stronger and more mobile and you will keep feeling great!!! Thanks for stopping by Michele!

  4. Donna Merrill

    Holly, you are a gal after my own heart!

    Incorporating exercise while doing our household tasks is the way I like to go.
    Sometimes If I get on my hands and knees to was the floor I do stretches back and forth to get some exercise in.

    I have to climb 2 flights of stairs to do my laundry and do it briskly!

    Then there are the dogs who are in constant need of going out.

    When being mindful of exercising during the day, one can be surprised how many calories we can burn.
    I always swore by this and I am glad to see that I’m not the only person that does.

    Thanks so much
    Donna Merrill recently posted..The Inner Marketer Day 4My Profile

  5. Nile

    I like the chair squat idea and stopped after reading that one to do them. I will work my way to fifty! Great tips!!!! I can add this to my exercise regimen.
    Nile recently posted..2012 Blondish.net Blog Rockstar AwardsMy Profile

    • Holly Fulford-Jeffrey says:

      I’ve been a bit neglectful of my blog.. How many squats are you up to now, Nile?? I’d loved to hear your progress?

  6. Holy,
    ‘yes, your are on teh right track here… yoru suggestions are great and I must say, many of them I never thought of… nice to be awaken and introduced to new ways to stay alert and in motion and become more aware of what we do.

    Yoru post is a reminder for me NOT to just sit at the computer all day.. and yes, I should get up and do my other chores as well and doing it with zest so I benefit in more ways :-)
    Thanks so much for all you do to support others.
    Nick Catricala recently posted..Lost DirectionMy Profile

    • Holly Fulford-Jeffrey says:

      How is it going Nick? Got some movement going on in your day? Take a break from that computer!! Thanks for dropping in!

  7. Hey Holly,

    What a great list of ways to exercise around the home. I have an image of Nile above doing her chair squats lol. I have done the hanging the clothes out one, but not on purpose my washing line is just a ridiculously long way from my back door lol.

    Thanks for sharing, I’ll try a few of these out.


    Beth :)
    Beth Hewitt recently posted..Have you got the X Factor to be the next BIG Blogger?My Profile

    • Holly Fulford-Jeffrey says:

      Hey Beth!! How is it going? Just checking up on you to see if you are incorporating any of those exercises or movements into your day? Tried the squats, like Nile has??

  8. Great tips Holly. Normally my little dog Lucy does a fine job of reminding me to get outside for periodic stretches and short walks. – I say “normally” because it’s now rainy season here in the Islands and she really hates to be out in the rain. In fact she will walk around a puddle to keep from getting her paws wet. Considering how much time I sit at my laptop, I definitely need to give some of your other suggestions a try. Thanks!
    marquita herald recently posted..The Biggest Obstacle to Achieving Dreams and GoalsMy Profile

    • Holly Fulford-Jeffrey says:

      So Marty, how is it going? Are you able to get any of those activities into your day? I thought I’d check up on you to see if your laptop was getting any breaks!! Thanks for stopping in!

  9. Yorinda

    Hi Holly,
    awesome suggestions!!
    I love the way these exercises can be incorporated in our daily life!

    When I hang my washing up I gently stretch the creases out or the clothes which means I don’t have to iron them and I get them of the line in ‘batches’ and put them away so they don’t crease. (this may not work for a large family)

    Dr. Oz said that getting up from your chair without using your hands helps with increasing the metabolism.

    It would be nice to have your suggestion as a wall hanging and/or infographic.

    Thank you so much for sharing these!
    Yorinda recently posted..The Importance of BeesMy Profile

    • Holly Fulford-Jeffrey says:

      Great idea for an infographic!! I’ll have to see what I can do about that!! Thanks for the suggestion, Yorinda!

  10. Clint Butler

    Holly thanks for the list of things to do. I have been making a point to get up and stretch a lot more these days. Seems sitting behind a computer and working for hours on end isn’t good for your back.

    • Holly Fulford-Jeffrey says:

      You are so right!!! I have to remind you that stretching is one thing, but other forms of exercise will help maintain that body too!! Thanks for sharing Clint!

  11. Hi Holly
    I absolutely loved reading this blog im even going to put your tips up on the fridge.

    Thank you

    Regards, Jessica.
    Jessica vanZyl recently posted..Horsin’ Around with HorsesMy Profile

    • Holly Fulford-Jeffrey says:

      Thanks, Jessica! A good place to put them…

      If you are anything like me, I put out a tip list and then ignore it!! Hope you use it when it’s on the fridge!!

  12. Rick Lelchuk says:

    What a fun way to spend your day making up extra movements for your body. I’ve recently started a Tai Chi class and was amazed at how much exercise you could get out of moving in slow motion. It’s something I’ve always wanted to do and when the opportunity presented it self I leaped at it. My muscles are now officially introduced to 2013. ;-)
    Rick Lelchuk recently posted..Faith: The Intangible PowerMy Profile

  13. Sarah Arrow

    Great suggestions Holly to incorporate more movement, I’m struggling find excuses not to move now…
    Sarah Arrow recently posted..Is there a WordPress plugin to create online courses?My Profile

    • Holly Fulford-Jeffrey says:

      There are so many things we can do!! Just let the imagination run wild a bit.. we can make it exercise or movement of some kind! Thanks for stopping by Sarah!

  14. Steven Hughes

    These are some very good tips Holly, especially for those of us that are sitting down 10-14 hours a day. It’s so important to get up and do these little bursts of exercising.

    One of my favorites when outside of the workplace is parking further away from the store you’re visiting to get in some extra steps. You see people circle the parking lot of find a really close spot, they should be walking instead.
    Steven Hughes recently posted..Facebook Graph Search – A first GlanceMy Profile

    • Holly Fulford-Jeffrey says:

      Thats so funny that you mention that Steven!! I just had a chat with a guy who said he went grocery shopping one day and he parked way back and walked in and when he came out after shopping there was a woman who had been circling for a close parking spot still circling for a spot to park!!!

      Simple little things can add up to much movement!

  15. Holly,

    What a great list of suggestions. I get so into working on the computer that I am sitting for very long stretches of time – and I know that is not good. So thanks for giving me something to think about and start implementing. daily in addition to my trips to the health club and my walks along the beach path.


    Dr. Erica
    Dr. Erica Goodstone recently posted..Love in the Blizzard of Life – Day 26 – EMPATHYMy Profile

  16. Hi Holly,
    I’m loving all these fantastic suggestions that you put together to get us all moving! Exercise is so important for well being and doing your suggestions makes it easy to stay fit. I try to do daily exercise so I’m going to incorporate your suggestions into my routine especially when I have to spend long hours at the computer for my business.

    Thanks so much!
    Shelley Alexander recently posted..Detox Salad with Orange Avocado DressingMy Profile

  17. Hi Holly. You’ve got some great ideas here. I’m proud to announce that 2013 is going to be the year to get my body back. I bought a fibromyalgia exercise book, and I’ve started easing into exercise. I’ve known that exercise is the best management for fibro, but I didn’t know how to exercise without hurting myself. I’m hoping I’ll be able to do some of the above when I build up a little more strength. Thanks for sharing.

    All the best,
    Leslie Denning recently posted..Get a Body That You Can Actually Rock!My Profile

    • Holly Fulford-Jeffrey says:

      Sounds exciting, Leslie!! Keep me posted as to how you are doing!! Would love to hear how it works for you!

  18. Great tips Holly. I actually have a sort of built in exercise situation – my house is above the carport which means a flight of stairs – plus my home is at the top of a steep hill and my mail box is at the bottom. I try to make myself take at least a few trips up/down a day and once a day take my dog for a walk to the nearby park. I can see a couple of your tips would fit in nicely with my “routine” so I’ll give them a try. Thanks!
    marquita herald recently posted..Could Hugs be the Answer to the World’s Problems?My Profile

  19. Melinda

    Great ideas. I am stuck behind the computer all day and I have to really consciously remind myself to take a break and move around. Doing a few yoga stretches really helps.
    Melinda recently posted..Steps to De-cluttering Your HomeMy Profile

    • Holly Fulford-Jeffrey says:

      Melinda, a few yoga stretches does help!! Perhaps one day you will do some strengthening activities too? Or do you already?

  20. Dena-Lynn

    Great list, Holly. You showed that getting in beneficial exercise can be so easy – and convenient. Although I regularly go to the gym, I can see how I can incorporate some of these while spending time sitting to give myself a much needed break. I especially love how easy it is to do squats at the desk and planks against a counter.

    It’s so vital to keep moving – great post!
    Dena-Lynn recently posted..Network Marketers: How To Pop The QuestionMy Profile

    • Holly Fulford-Jeffrey says:

      Thanks Dena-Lynn!! Good on you to be doing the gym regularly!! So important as you truly know!

  21. Michael Shook

    These are great ideas, Holly. With a little bit of planning, and your idea list, it is pretty easy to see how you could add in a good amount of exercise to your daily routine. I like that idea.

    Not that I can’t set aside a specific time for exercising, but the idea that I can get more during the day without necessarily needing to plan a specific time for it is very cool. I especially like the idea of doing one thing at a time and walking in between those things. :-)
    Michael Shook recently posted..Positive Thinking Made SimpleMy Profile

    • Holly Fulford-Jeffrey says:

      Glad you found this useful, Michael!! Although working out and having a routine is very good, one can get some exercise in through out the day without setting aside a specific time. And benefit from it!

  22. These are fantastic Holly, funny too – the one about going to the toilet!
    I did my exercises while reading your blog post:-)
    Julieanne van Zyl recently posted..Your Internet MLM Business and Going AwayMy Profile

  23. Thanks Holly…. I think I can modify these exercises to be done in a semi-truck ! Moving around a little can help keep a driver awake on those long haul nights….Pulling over first of course! ….lol
    Gregory Bowen recently posted..What Is Quality?My Profile

    • Holly Fulford-Jeffrey says:

      Grea you have a challenge all in itself!! I’m not so sure how to do these while driving either but I can sure figure it out if you are at a truck stop!! Or pulling over!

  24. Lucy Bieri

    Great tips here, It is a must for me to take a break from my computer to do a stretch up or walk aound the building. it gives me a fresh up or else I lose concentration..


    Lucy Bieri recently posted..How to Accomplish Something Strategically Using a SystemMy Profile

    • Holly Fulford-Jeffrey says:

      Yes, if not for the physical break the mental break/freshen up is a great idea!! Thanks for stopping by Lucy!

  25. Very interesting Holly. thanks for your article.
    I can see now why you have a good shape.
    and being in good shape help us to be more productive.
    Jose Palomino recently posted..How to Socialize and MonetizeMy Profile

  26. You make some great suggestions, Holly.

    It’s amazing how much you can do to take control of your activity level, even if you can’t squeeze in an official jog around the park or sign up for an expensive fitness center.

    It’s just not as difficult as people might think to put activity into your lifestyle, and move your health forward.
    David Merrill 101 recently posted..Lead Magnet Creation | Free SoftwareMy Profile

    • Holly Fulford-Jeffrey says:

      Thanks, David,

      It isn’t difficult to put activity into one’s lifestyle. We know it and we know what it can do, but the kick in the butt we need, is the tough aspect!! We find so many other things to take up our time.. I often think that if we actually had to pay for a good body, would we be willing to do with it what we should to keep it going!! When given something for free we often devalue it.
      Holly Fulford-Jeffrey recently posted..You Can Lengthen Your Health Span SummaryMy Profile

  27. Awesome tips for adding in more movement every day. This is one thing I’m working on. The squats and the dance breaks sound awesome!
    Leanne Chesser recently posted..The Ultimate Guide to an Attitude of GratitudeMy Profile

  28. Lesly Federici

    Hey Holly,
    Great tips! I personally like the squat idea. I do this outside when I take a break and when watching TV… Thanks for the tips great ideas and ways to keeping moving – it’s the best…
    Lesly Federici recently posted..How To Make Easy Graphics With Power PointMy Profile

  29. Sue Bride

    Thank you Holly, you have made some excellent suggestions. I am much more likely to spend more time doing household tasks – such as putting clothes away one by one if I have some music on. I always move more than I need to then.
    Sue Bride recently posted..How To Avoid Breaching CopyrightMy Profile

    • Holly Fulford-Jeffrey says:

      Interesting that you say you always move more that you need to.. Our ancestors moved all the time… to do anything they had to move.. We in our society have a a very sedentary lifestyle… So good of you to more ‘more that you need to’. But I’m guessing that our body is loving that you move that much!! Your mind too!! Way to go, Sue!
      Holly Fulford-Jeffrey recently posted..Who Is Steering Your Life? Are You Looking In The Rear View Mirror?My Profile

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