Make the most of your moves
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Your day may offer more opportunities for healthy movement than you realize. Carrying groceries, walking the dog, gardening, doing laundry, caregiving, playing, reaching, shifting, balancing — these everyday moments engage your body and mind in real ways. And when they happen often, they help support long-term health. No “workout” required.
Becoming aware of how you move during the day can help you make the most of it. Simple changes like picking up the pace on a walk, parking a little farther from your destination, or adding a bit more reach, lift or balance along the way can make a difference.
Research shows that simply moving more, even in small, everyday ways, is linked to better long-term health, including lower risk of early death and heart-related events. And the benefits start without having to go to a gym or follow a structured workout plan, especially for people who aren’t into that. Bottom line: It’s never too late, and it’s never “too little” to count.
Movement matters even more as we age, when natural declines in bone density and muscle mass can make everyday movements harder and increase the risk of falls and fractures. Regular movement that builds strength and balance helps counter these changes by maintaining muscle, supporting bone health, and improving stability. Activities like walking, carrying groceries or laundry, and gardening help us stay steady on our feet and confident in our movements.
Every movement counts. Studies involving wearable devices (e.g., an Apple or Fitbit watch) have found that brief bursts of movement — even for just a few minutes at a time — are associated with meaningful health benefits, particularly for people who don’t identify as exercisers.
Movement is not one-size-fits-all
Walking and stair climbing are often considered the gold standard for gentle movement, but they aren’t possible or accessible for everyone. And they aren’t required for you to benefit from the movements you can make.
Pretty much anything that engages your body in ways that work for you can bolster long-term health. Depending on your abilities, comfort and energy, movement might look like:
- Stretching, shifting positions or gentle movements while seated or lying down
- Moving arms, legs or core muscles — with or without resistance
- Light balance, mobility or range-of-motion exercises
- Standing, weight shifting or supported movement
- Any activity that gets muscles involved, even briefly
Watch this video produced by the Office of Disease Prevention and Health Promotion for more tips.
Easy movements add up
Think of these as suggestions, not instructions. Choose what fits your body and your day.
- Change positions. Shift, stretch or reset your posture once an hour while seated or standing.
- Borrow two minutes. Take a brief movement break between tasks for gentle stretches, arm movements or to transfer from a wheelchair to a fixed seat.
- Move while you wait. While coffee brews or a page loads, try light movement that feels comfortable (e.g., marching in place or shoulder rolls). Even subtle motion counts.
- Make it social (if you want). A shared stretch or moving alongside someone else can make movement feel easier and more enjoyable.
- Repeat one thing. Pick a single, doable movement you don’t mind doing again tomorrow. Consistency matters more than difficulty.
Movement doesn’t have to be difficult to matter. Sometimes, it’s already baked into what you’re doing every day. Test your knowledge and get inspired.
If you have health questions or concerns, talk with your healthcare provider about what’s right for you.
Sources
Centers for Disease Control and Prevention
World Health Organization Guidelines on physical activity and sedentary behaviour