Everyday movement: how to fit more activity into your day
In an increasingly sedentary society, everyday movement is becoming ever more important. Studies show that a lack of daily movement goes hand in hand with an increased risk of cardiovascular disease, obesity, type 2 diabetes and muscular imbalances. Even small changes to your daily routine can help you reach the recommended minimum amount of movement and promote your health in the long term.
Why everyday movement is so important
The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate movement per week. Many people, however, fail to meet this recommendation – often because they associate movement only with structured training. Yet it is precisely everyday movement that plays a central role for long-term health: it keeps the metabolism active, promotes circulation, strengthens the muscles and has a positive effect on the cardiovascular system.
Why everyday movement increases calorie expenditure
Everyday movement doesn't just have health benefits, it also affects your daily calorie expenditure. Experts refer to this as "Non-Exercise Activity Thermogenesis" (NEAT) – that is, the energy your body uses for all everyday movements outside of targeted training. This includes things like walking, climbing stairs or even small gestures like tidying up or cleaning.
Studies show: people with a high NEAT level burn considerably more calories every day than those with a rather inactive daily routine – sometimes several hundred kilocalories of difference per day. So anyone who regularly makes use of small opportunities to move can also positively influence their body weight in the long term.
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Tips for more everyday movement
There are numerous ways to build more activity into your daily routine – without much effort:
- Take the stairs: Skip the lift and take the stairs whenever possible.
- Short trips on foot or by bike: Do your shopping or run errands on foot or by bike.
- Use public transport cleverly: Get off one stop earlier or combine your commute with a short walk.
- Take active breaks: Stand up regularly, stretch or take a few steps – ideally once an hour.
- Make phone calls standing or walking: That way you stay in motion even during longer conversations.
- Consciously see housework as movement: Activities like vacuuming or gardening are valuable forms of movement too.
Practical movement ideas for in between
Here are a few simple movement ideas that you can integrate into your daily routine almost unnoticed:
- Calf raises while brushing your teeth: While brushing your teeth, keep rising onto your toes and lowering slowly – this trains the calves and promotes balance.
- Squeeze your glutes while sitting: Whether on the bus, at the office or while eating – consciously squeeze your glutes for 10–15 seconds, then release. Repeat several times to activate the glute muscles.
- Squats in front of the TV: During a commercial break or just before sitting down on the couch, add a few squats – this strengthens the legs and glutes.
- Shoulder circles at your workstation: Do you sit a lot? Regularly circle your shoulders backwards – ideal for releasing tension in the neck area.
These small, everyday-friendly units add up over the course of the day to valuable movement and help you stay more active and fitter – without any extra time.
Conclusion: to more activity with small steps
Movement doesn't have to be complicated. By deliberately building more activity into your daily routine, you make a valuable contribution to your health. Small adjustments can have a big effect in the long term – the best thing is to start today.
