Written by Vera Coetsee, Health and Nutrition Coach

20 June 2023

Having sedentary jobs and leading inactive lifestyles are mostly what we experience nowadays, and finding ways to increase daily movement is becoming more essential. Engaging in physical activity not only promotes physical health but also improves mental well-being. 

Introducing physical activity should be done naturally rather than perceived as a chore. Movement does not have to mean devoting countless hours to the gym. Introducing more movement into activities that are already part of daily life stimulates NEAT (non-exercise activity thermogenesis) and will render positive health effects over time. There are many easy ways to incorporate more movement into your daily routine without disrupting your schedule.

Engaging in regular physical activity helps to:

Now let’s look at simple yet effective ways to increase daily movement and improve your overall health.

  1. While on the phone, pace around the room, walk up and down stairs, or march on the spot
  2. Replace your coffee break with a walking break
  3. Take a brisk 10-minute walk after eating lunch
  4. Wash your car rather than going through a car wash
  5. Set an alarm on your computer and get up once an hour at work to walk around for five minutes. By the end of an 8-hour workday, you’ll have added 40 extra minutes of activity.
  6. Take the stairs instead of the elevator
  7. Dance to your favourite music for 10 minutes
  8. Keep light weights or a yoga mat by the television and do some upper body exercises, leg lifts, abdominal exercises and stretching while watching a show or a movie
  9. Move as you wait: do calf-raises while blow-drying your hair, squats while cooking, and squeeze your glutes while sitting in your car waiting for the light to change
  10. Play with your children


Overall, daily movement is essential for maintaining a healthy body and mind. Even small amounts of physical activity can have significant health benefits. If you need support in this area, make an appointment at our clinic to learn more.



Ross A, Thomas S. The health benefits of yoga and exercise: a review of comparison studies. J Altern Complement Med. 2010 Jan;16(1):3-12. doi: 10.1089/acm.2009.0044. PMID: 20105062. https://www.liebertpub.com/doi/10.1089/acm.2009.0044

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415. https://linkinghub.elsevier.com/retrieve/pii/S1521690X02902277