Are you a self-confessed lazy person? Try this.
Getting more active doesn’t have to involve grueling workouts, sweaty gym sessions, or long runs. If you’re someone who’d rather relax than hit the treadmill, you’re not alone. The good news is, you can still get healthier and boost your fitness level with small, easy changes that don’t feel like a chore.
In this “Lazy” Guide to Getting More Active, we’ll explore simple, low-effort ways to incorporate more movement into your day without overwhelming yourself or making it feel like work. Whether you’re just getting started or you want to maintain a laid-back approach, these strategies are designed to help you build a habit of movement that’s easy to stick with.
1. Start with Small, Non-Intimidating Goals
When it comes to being more active, the key is to start small and gradually build momentum. Begin with something as simple as taking a 5-minute walk after lunch or stretching for a few minutes in the morning. By setting small, achievable goals, you’ll feel less pressure and more motivated to keep going. As these mini habits become routine, you’ll naturally find yourself doing more without even realizing it.
Tip: Try setting a reminder on your phone to move every hour. A quick stretch or standing up to walk around can make a big difference over the course of a day.
2. Take the Stairs (No, Really!)
One of the easiest ways to sneak more activity into your day is to choose the stairs over the elevator or escalator. Climbing stairs is a fantastic way to engage your leg muscles and get your heart rate up—without committing to a full workout. Even if you just do a few flights here and there, it adds up over time.
Tip: If you’re not ready to commit to stairs all day long, start with a single flight and work your way up.
3. Use Household Chores as Exercise
Who knew cleaning could be a workout? Household chores like vacuuming, sweeping, or washing dishes are perfect opportunities to get your body moving. Put on some upbeat music and turn mundane tasks into a mini cardio session. The simple act of moving around your home can burn calories, improve flexibility, and increase your overall activity levels.
Tip: Set a timer for 10 minutes of active cleaning. You might be surprised at how much you can accomplish—and how great it feels.
4. Incorporate Movement Into TV Time
For many, watching TV is a prime time to zone out. But what if you used those commercials (or even during your favorite show) to sneak in some movement? Doing simple exercises like seated leg lifts, gentle stretching, or walking in place during breaks can help you stay active without interrupting your relaxation time.
Tip: Try a “TV workout challenge” where you do a set number of squats or lunges every time a character on your show says a certain word.
5. Walk and Talk
If you’re someone who spends a lot of time on the phone, use that opportunity to add some steps to your day. Walking around the house or even stepping outside while on a call is an easy way to keep your body moving. You can also do light stretches or gentle yoga poses while talking—just make sure you’re in a comfortable, non-distracting environment.
Tip: Set a goal to take a short walk or stretch for every phone call or meeting. It doesn’t have to be long—just enough to keep your muscles engaged.
6. Find Fun, Low-Intensity Activities
The best way to stay active is to do something you enjoy. If the idea of intense exercise doesn’t appeal to you, look for fun, low-key activities that you can easily incorporate into your daily routine. Try dancing around your living room, gardening, or playing with your pet. These enjoyable activities might not feel like exercise, but they get your body moving and help with flexibility, balance, and overall fitness.
Tip: Try activities that make you smile—whether that’s a gentle walk in the park, a fun YouTube dance tutorial, or simply tossing a ball around with your dog.
7. Take Active Breaks at Work
If your job involves sitting for long periods, find creative ways to incorporate movement into your workday. Stand up and stretch every 30 minutes, or take a quick walk around the office (or your home). You can also try simple desk exercises like shoulder rolls, seated leg extensions, or even a few minutes of stretching while standing at your desk.
Tip: Use your lunch break to get moving. Take a brisk walk around the block or find a nearby park where you can stretch your legs.
8. Try Gentle Yoga or Stretching
Yoga and stretching can be incredibly effective ways to get more active without overexerting yourself. They improve flexibility, reduce muscle stiffness, and boost mental clarity. You can start with short, 10-minute sessions in the morning or before bed to gradually increase your range of motion and ease into more physical activity.
Tip: There are plenty of beginner-friendly yoga routines online that you can follow at home. Look for videos that focus on gentle stretches or restorative yoga if you’re looking for a calm, relaxing practice.
9. Take the “Lazy” Approach to Walking
If going for a walk sounds like too much of a commitment, try “lazy walking.” Instead of walking with a specific goal or pace in mind, stroll leisurely around your neighborhood or park without worrying about how fast you’re going or how long you’ll walk. The idea is to just get outside and enjoy moving at a relaxed pace. Sometimes, the best way to stay active is to simply enjoy the scenery while getting a few extra steps in.
Tip: Bring along a friend, family member, or pet to make it more enjoyable. Walking with company often makes it feel like less of a task.
10. Prioritize Sleep and Rest Days
Getting more active isn’t just about moving more—it’s also about balancing activity with rest. Your body needs time to recover in order to stay healthy, and proper rest can actually help you feel more energized and motivated to move. Prioritize good sleep and plan for rest days so that when you do engage in physical activity, you’re not overwhelmed or fatigued.
Tip: Listen to your body and give yourself permission to take breaks. Overdoing it can lead to burnout and make staying active feel like a chore.
Final Thoughts: Consistency Is Key
The secret to getting more active isn’t about pushing yourself to extremes; it’s about making small, consistent changes that add up over time. By incorporating simple activities like walking, stretching, and household chores, you can boost your movement without feeling like you’re working out.
Remember, the goal is to make activity a regular part of your day in a way that feels sustainable and even enjoyable. With a little creativity and a laid-back mindset, you’ll soon find yourself moving more—without breaking a sweat.
