How to Increase Your Daily Activity

Let’s be real, most of us don’t move as much as we think we do. Between sitting at work, driving, and getting stuck on screens, it’s easy for hours to go by without realizing it. The funny thing is, being active doesn’t have to mean spending more time at the gym. Sometimes, it’s just about finding small ways to move more throughout your day.

Start with what’s doable

You don’t need to make big changes. Just start with the little things — walk more, take the stairs, stretch while your coffee’s brewing, park a bit farther from the entrance, or walk while you’re on the phone. All of it adds up. You’d be surprised how much better your body feels with just a few extra minutes of movement every day.

Try the 3/2/8 rule

If you spend most of your day sitting, this is something to try. The 3/2/8 rule means: sit for around 30 minutes, stand for 20, and move for 8. It’s a simple rhythm to keep your body awake and prevent that stiff, heavy feeling that comes from sitting too long.

Find movement you actually enjoy

It’s hard to stay consistent with something you don’t like. If you hate running, don’t run. Try something else — maybe a walk outside, Pilates, dancing, or lifting weights. The best kind of movement is the one you look forward to doing again tomorrow.

Fit movement into your day

Not everyone has the time for long workouts, and that’s okay. You can still move more by finding small gaps in your day. Walk to grab lunch instead of driving. Take stretch breaks between tasks. Even five minutes counts. Movement doesn’t have to be a “session” — it just has to happen.

Listen to your body

Some days you’ll feel great and other days you’ll just want to rest. That’s normal. The goal isn’t to be perfect; it’s to keep showing up in whatever way you can. A short walk or a few stretches still matter. What’s important is you keep going.

Ready to take the next step?

If you’re ready to move more and see where you’re really at, check out our Intro Special — it comes with a supplementary InBody Scan so you can see your body composition and start from a place of awareness.

And if you want to stay inspired, come join our Facebook Tribe — it’s a community where you can:

💬 Share your wins (big or small)
💡 Learn fitness tips that actually make sense
❓ Ask questions and get real support

We’re all about progress, not perfection — and it’s easier when you’re surrounded by people on the same journey.

And hey, if you know someone who’s been meaning to get moving again, share this with them. You never know who might need that little reminder to start today.