Amid our busy schedules, it can feel challenging to find the time to exercise. But experts say incorporating consistent, shorter bursts of activity can make all the difference for our health. 

“It’s the total movement that matters,” explains Dr. Blake Daney, an orthopedic surgeon. “You don’t have to go to the gym to get physical activity. Multiple stints throughout the day, one minute at a time, add up.” 

Start the day with movement

Do something active first thing in the morning—like stretching for five minutes, pushups next to the bed, following a program on an exercise app, or taking the dog for a walk. 

“It doesn’t need to be long,” Dr. Daney says. “If you can just get moving early in the day and set that routine, you’re more likely to keep moving—and that will lead to an overall healthier lifestyle.”

Walk whenever possible

If you drive to work, park in the back of the lot and walk the extra few hundred feet. Once inside, forget the elevator exists and take the stairs instead. 

“Moving around before meals can help you meet dietary goals,” Dr. Daney says. “If you’re walking several flights of stairs to get lunch, you’ll think twice about what you’re going to eat.”

If you don’t need to be tied to the computer during a virtual meeting or conference call, Dr. Daney suggests putting on a headset and walking for the duration of the call. This works whether you’re working from an office or at home. 

Dynamic exercises

On your smartwatch or phone, set an hourly reminder to get up and do a dynamic exercise next to your desk. Ideas include

• Marching in place for a minute 
• Doing 10 squats or 
• Jumping jacks or calf raises. 

“It breaks up the day, keeps you active, and gets your heart rate up,” Dr. Daney explains.

There are many benefits to moving more throughout the day:

• Increased energy 
• Improved memory 
• Better sleep 
• Injury prevention 
• Stress relief 
• Healthier weight

Dr. Daney advises “finding an activity you enjoy and find value in, because the chances you’ll continue to do it and make it a routine then go up dramatically.”