How to Move More Anytime, Anywhere

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Fitting in movement doesn’t have to mean carving out time for the gym. You can get up and move just about anytime, anywhere—and every minute adds up toward the goal of 150 minutes of weekly activity.

Here are simple ways to stay active whether you’re at home, outside, or in between meetings.

Move More at Home

Being active around the house not only helps you stay fit, but also sets a good example for the whole family. It’s easy to blend activity into your routine:

  • Make chores active: Create “active chore cards” for the family—cleaning, walking the dog, unloading the dishwasher—anything that gets you moving.

  • Dance it out: Clear space, turn up the music, and take a break to move. Rotate DJ duties so everyone gets a turn.

  • Pause screen time: After dinner, choose a game, walk, or outdoor activity before turning to TV or games.

  • Move while you watch: Stretch, lift weights, or walk in place while watching TV. Use commercial breaks for quick fitness challenges.

  • Join the fun: Ride bikes, play basketball, or toss a ball with your kids. It’s movement disguised as quality time.

  • Get pets involved: Play fetch, tug-of-war, or chase with your dog or cat.

  • Game night, reimagined: Twister, charades, and hide-and-seek get everyone laughing—and moving.

  • Keep activity visible: Leave jump ropes or small weights where you’ll see them as a reminder to move.

  • Turn up the tunes: Music can be more motivating than TV—choose something upbeat to stay energized.

Take Your Workout Outside

If fresh air makes it easier to stay active, lean into it. Outdoor movement feels less like a chore and more like play.

  • Dress smart: Use layers for changing weather, and don’t forget sunscreen, sunglasses, and hats.

  • Enjoy good weather: Walk or bike your neighborhood. Research shows outdoor time supports both mental and physical health.

  • Dig into yardwork: Gardening, raking, or mowing all count as physical activity. No yard? Try container gardening or join a community garden.

Add Activity Into Your Day

You don’t need a full workout to move more. Here are quick ways to keep your body active:

  • Try a new hobby: Learn something that gets you moving—karate, dance, archery. Many offer beginner-friendly online guides.

  • Level up your walk: Add wall push-ups, squats, or short bursts of speed to boost intensity.

  • Sneak in small movements: Watching TV? Try glute squeezes, ab holds, or light stretching. Small actions add up.

Movement doesn’t have to be complicated. A few minutes here and there can make a real difference—just get up and go.