Did you know that 84% of people in Canada know that physical activity is good for them and that they need to be more active, yet only 49% of adults and 39% of kids are actually meeting national guidelines? What’s going on?
Here’s the reality: many of us struggle to find the time, space, energy, motivation, resources and/or social support to get and stay active. Plus, there are more demands, distractions and conveniences today than ever before. From desk-bound days to skyrocketing screen time, our jampacked lives often leave little room for movement.
But don’t sweat it (yet). By knowing about and finding ways to address these common barriers, you can unlock the many benefits of a healthy, active lifestyle, like improved brain and mental health, sleep quality, social connections, energy levels and so much more! Making room to move means making room for more physical activity in our calendars, physical spaces, mental spaces, workplaces, local parks and recreation spaces and commutes.
5 hacks to help you make room to move in your life
1. Reframe physical activity from a nice-to-have to a must-have
Avoid viewing movement as an optional task that you do only when you have the time. Instead, think of getting active as a non-negotiable part of your day like eating, brushing your teeth and sleeping. When you think of physical activity as an essential, it makes it easier to carve out the time for it.
2. Schedule movement that can’t be moved
Treat physical activity sessions like appointments, meetings and other commitments by blocking time for them in your schedule and setting reminders on your smartphone, smartwatch, tablet, computer or even your fridge – wherever works best! And hey, life happens, so try to be flexible. If something derails your active plans, don’t sweat it – just reschedule. The key is to keep active, even if it’s not at the time or in the way you had originally planned.
3. Make your home or workspace physical activity-friendly
Keep exercise gear like dumbbells, resistance bands, yoga mats, stability balls and/or running shoes in plain sight and easy to access. Move furniture and other obstacles out of the way so you have enough space to safely get active. If these options aren’t possible, try activities like bodyweight exercises that don’t require equipment or much space.
4. Habit stack to stay on track
Pair physical activity with habits you already have. Waiting for your coffee to brew or tea to steep? Perform some squats or jumping jacks. Watching a TV show, movie or video? Ride a stationary bike, march on a walking pad, do chair yoga or use an elliptical while you watch. Listening to a podcast or audiobook? Put ear buds in and walk, wheel or jog around the block.
5. Get from point A to B actively
Don’t have room in your day for a traditional gym workout or a sport? Active transportation (any form of human-powered travel) is a great way around this because it mixes physical activity with commuting – something you likely do anyway. So, whether it’s trips to and from work, school, appointments, your friends’ and family members’ homes, shops and/or restaurants, leave your vehicle at home and walk, jog, wheel, cycle, rollerblade, roller-skate or scooter instead. Even walking between public transit stops can help you get eight to 33 more minutes of physical activity each day and accounts for 1,250 steps per trip on average.
Making room to move in your life doesn’t necessarily mean finding more time—it means finding different ways to use your time. By making movement a priority and embracing flexibility, you can easily incorporate physical activity into your routine. You’ll not only feel better, but you’ll also realize that getting active can be one of the best parts of your day!
