10 Ways to Add Exercise To Your Day – Without Putting on Your Takkies

Life is hectic. Life happens. We know, and we get it. Sometimes you literally do not have an hour in the day to go to the gym. And maybe, even if you had an hour, the last thing you want to do is spend it at the gym anyway! If you find it challenging to keep a regular exercise programme or set aside time in your day to exercise, this is the article you need to read!

Even if you do exercise regularly, you will still benefit from these healthy habits, especially if you spend most of your day in a sedentary job. With the pandemic keeping many office workers working from home, a lot of us are getting even fewer opportunities to move around during the day. 

As part of our 2021 Healthy Habit Makeover, we’re uncovering top tips to help you move more throughout the day—sometimes without even noticing it! Try to incorporate one (or more) of these tips at a time for a few weeks until they simply become a habit. 

The real risks of inactivity 

112% increased risk of diabetes

147% increased risk of cardiovascular death

49% increased risk of all-cause mortality.

Some of the health issues closely linked to being sedentary include:

  • Deep vein thrombosis (DVT)
  • Cardiovascular disease
  • Back, neck and leg pain
  • Sleep apnoea
  • Low mood
  • Blood clots
  • Stroke


Here are 10 ways to incorporate movement and exercise into your day without putting on your takkies:

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#1 Make a stand 

If you are tied to your desk for most of the day and you’re not able to go for a quick walk, even just standing up regularly (for a few minutes once every hour) has a positive impact on your health. It certainly beats sitting for hours on end. 

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#2 Take the stairs

Modern living makes it all too convenient to take the easy way out. Escalators and elevators do the hard work for us. Wherever possible, make it a habit to choose the stairs, even on the way down. If you work in a building with stairs, you can even take a few breaks throughout the day to climb up and down them to elevate your heart rate, burn calories and tone your muscles. 

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#3 Take a walk 

Instead of scrolling on Facebook to take a break, get up and take a walk. (Even if it means scrolling Facebook on your phone while you walk!). The break and movement not only benefits your body, but also your mind. You’ll return to your desk feeling re-focused and re-energised after getting some fresh air and moving your body. 

DID YOU KNOW? According to research from the University of Missouri School of Medicine, sitting down for six hours or more significantly impairs your vascular function. However, walking for only ten minutes after prolonged sitting can reverse the damage. 

Exercise Ball in Office

#4 Sit on an exercise ball

Being uncomfortable and poorly positioned for several hours each day can have a negative impact on your mood, health, energy level, and even your productivity. Maintaining a good posture while sitting can be a form of exercise. One way of engaging your core to support your back is to sit on an exercise ball. This encourages good posture, increases blood flow, even helps to improve your balance and core strength. 

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#5 Break up the binge

Binge-watching your favourite Netflix episode? Why not set yourself a new “rule”: you’re only allowed to move on to the next episode once you have got up and moved around? This could mean doing a few squats, lunges, sit-ups or push-ups, or even just standing up and doing a loop around the house. If you are feeling inspired, you can turn TV time into movement time by clearing a space and doing some exercises or stretches while you watch. 

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#6 Move during meetings

If you’re taking a phone call on your cellphone, stand up and walk around while you’re on the call. If you need to be on your laptop, move it to a counter so that you can stand at the same time. When it comes to in-person meetings, why not take a break from the boardroom and have a “walk and talk” meeting? 

If you’re in an office, you can also add more movement to your workday by walking over to a colleague instead of sending an email or instant message. This applies to anything you do while at work, such as making your own copies or coffee and drinking enough water to ensure that you need regular loo breaks.

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#7 Turn catch-ups into adventures 

Instead of always going for sedentary plans, do something different when you meet up with friends and family. Try some adventurous activities like bike rides, park dates, walking or hikes. Organise a game of tennis, soccer, volleyball or Frisbee, or try a new exercise class together. By all means, have your usual meal, drinks or coffee date after – food always tastes better when you’ve worked for it! 


#8 Take advantage of technology

Yes, it’s largely technology that made us sedentary in the first place. But technology can also help us work towards healthier habits. Here are some ideas:

  • Get a smart watch and set a daily step target 
  • Set an alarm or get an app to remind yourself to get up and move
  • Block out time slots in your calendar to get up and take a walk 

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#9 Work out while you wait 

Whenever you find yourself waiting for something, use the opportunity to move your body. In a waiting room, choose to stand instead of sit. If you’re standing in line, you can do subtle movements like calf raises, clenching your ab muscles, squeezing your bum, leg lifts, or anything that activates your muscles while you wait.  

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#10 Play with your kids or pets

Kids and pets generally do some kind of physical activity or play. Instead of being a passive bystander, join in the fun! Your pets or kids will love it, you’ll get some exercise in, and you’ll probably end up having a good laugh too! 


Our challenge to you is to incorporate at least one of these healthy habits into your daily routine. Make your commitment, and leave us a comment to let us know which one you’ll be focusing on. 

As the Wellness Profession, homeopathy considers all aspects of your holistic health. If you have any health issues or want to live a healthier life in general, find a homeopathic Doctor near you on our website.