How to sneak movement into your day

Behaviour technique

By Weight Watchers

Last updated 11 September 2024

Woman selecting apples in a grocery store, wearing a green patterned shirt.

No time for a full workout? Don’t sweat it! You can add extra movement into the things you’re already doing—every little bit counts.

Try this!

Step 1: Pick one day this week and think about what’s on your to-do list. Step 2: Think about how to incorporate movement into those tasks and choose two to try. A few ideas for at home: Stretch while waiting for coffee to cool. Dance to music during dinner prep. Walk around the house after getting the mail. A few ideas for at work: Set a timer to get up and move every hour. Stand up each time you respond to an email. Take a call standing up or walking around. A few ideas for on the go: Park further from wherever you’re headed. Return your shopping trolley to the shop entrance. Take the stairs instead of the lift.

Let’s dive a little deeper…

Despite your best intentions, it’s normal if exercise sometimes falls to the bottom (or even off!) your to-do list. That doesn’t mean you can’t still be active. It’s a myth that you have to move for a certain amount of time or in a certain way for it to “count”. The truth: Some movement is always better than none, and all movement adds up, whether it’s a few extra steps in a car park or a few minutes of dancing in the kitchen.

So ditch the all-or-nothing mindset around activity and look for opportunities to move that work with your schedule and all the other things you’re doing. Making activity feel doable and less like a time-consuming chore is key to getting and staying active. Then, recognise what you did and the effort you put in, no matter how small, noting how it’s getting you closer to your goal.