Ways to help you move more easily during the day

Exercise is good for your health, and even just 2 minutes of movement a day can make a difference. Here's how to easily increase your daily activity.

Walk

Walking is incredibly healthy. We do it all day, and there are many ways to walk that don't have to be long distances. Taking a work call? Go for a walk, whether it's outside, on a treadmill, or on an indoor walking mat. Even walking around the house counts. You make a 10-minute phone call and then walk for 10 minutes, you're getting more movement while you get your work done.

Set an alarm

Most health experts recommend setting an alarm on your watch or phone to remind you to get up and move. In fact, sometimes we can be so focused on what we're doing that before we know it we've been sitting in one place for three or four hours without moving at all.

If you know you're going to be sitting for a long time, like when you're grading papers, set an alarm on your watch every 50 minutes to remind yourself to get up and move. You can do jumping jacks, jogging around the room, doing high knees, or marching – anything that gets your blood flowing, but only takes eight to 10 minutes, and you can get right back to work.

Exchange

Don't just hang out with friends over food. Change up your socializing routine and plan an alternative social physical activity, like taking a yoga or dance class, going for a hike, or playing baseball. Even if you just want to go for a coffee and walk with your friends while you enjoy your coffee, you'll be moving more.

Break up the time

In fact, you don't need to spend 30 minutes or an hour exercising at a time. Just five minutes is enough. You can do some exercises like bicep curls, squats, or jumping jacks. You don't have to sweat, but if you do them a few times a day, you can get 30 minutes of exercise without having to spend 30 minutes every day. Short workouts will also help your body feel good.

Take two minutes

Even two minutes of movement can make a difference. If you want to talk about fitness, try moving for 10 minutes. But if you want to talk about health and happiness, take two minutes to get up and move around. That's all it takes.

Samuel Daniel

Update 21 November 2025