Easy Ways to Get Moving (No Gym Required!)

You don’t need a gym membership to get exercise—there are so many fun, everyday ways to get moving! Life can get busy with never-ending to-dos: laundry, dishes, the dog needs a walk, dinner needs prepping, an extra email to send, and so on. With all these distractions, how can you balance your responsibilities, get enough rest, and fit in movement too? The question is, can we afford not to? Below are some ideas to sneak more movement into your day, no matter how packed it may feel.

1. Find What You Love

Movement should feel good, not like a chore. If running isn’t your thing, don’t force yourself to jog! What activities make you feel energized and happy? Dancing, biking, swimming, or just walking in nature are great options. Your body’s needs might’ve changed from your 20s, so experiment! Think about including a mix of:

•      Cardio: Walking, biking, or a dance class

•      Strength: Bodyweight exercises, dumbbells, or resistance bands

•      Mindfulness: Stretching, yoga, or meditation walks

2. Create Sacred Movement Time

 Track your time for a week to find your “time suckers”—those little things that add up. Maybe it’s scrolling on your phone or hitting snooze repeatedly. Could you swap just 10 minutes of screen time for a brisk walk or a quick workout? Or, if you usually snooze for 20 minutes, could you try a morning stretch routine instead?

3.Buddy Up!

 You don’t have to go it alone! Teaming up with a friend, family member, or even your dog can make movement more enjoyable. Maybe there’s a coworker who’s also trying to get active, or a neighbor who’d love a daily walking buddy. Having an exercise buddy adds motivation and a bit of accountability—and makes it more fun!

 4. Simplify Your Schedule

 Overwhelm often leads to inactivity, so try to clear up space where you can. Are there tasks you can delegate, eliminate, or automate?

Delegate: Can someone else in the household take over cooking a couple of times a week?

Automate: Set up automatic bill payments to free up that Saturday morning.

Eliminate: Tasks like deep cleaning don’t need to happen every week—see if you can tackle these less often to make more room for movement.

5. Get Creative with Your Time

 Look closely at your schedule to find hidden opportunities. Could you take five minutes between meetings to do some stretches? Or maybe a 10-minute walk during lunch? Little bursts of activity add up and can make a big difference over time.

6. Start Small

 The key is simply to start. Choose one small activity you enjoy, find a few minutes in your day, and just begin. It’s all about creating new habits one step at a time, so pick something you like, give yourself permission to ease into it, and get moving! 

You don’t need fancy equipment or lots of free time—just a willingness to try something new and a bit of curiosity about what works best for you.

Ready to learn more? Be sure to grab your Six Small Shifts Checklist to help you get started on your wellness journey.

Wishing you peace, strength and love,  

Maryann