11 Sneaky Ways to Get More Movement Into Your Day
Let’s be honest, we don’t all love exercise. For some of us, the idea of going out for a run, or an early morning boot camp is enough to make us break out into a cold sweat.
But the fact is, movement is good. There’s a huge myth that exercise has to be long, intensive cardio for it to be worthwhile. But that’s just not true. Often it can do more harm than good exercising in this way – not to mention the increased risk of injury. If you don’t enjoy the exercise you’re doing, is it really going to benefit you as much as working out in a way you love? The stress from long intensive cardio, particularly if you hate it, could do you serious harm. Especially if you’re regularly forfeiting an hour of sleep most nights to fit it in.
If you love running on a treadmill in the gym – good on you – but for those of us who don’t, how about getting your fitness in another way? A way you might actually love?
Here are some alternative ways to get some exercise in – without stepping foot in a gym:
Dance
There aren’t many things more fun than dancing – whether you’re out with friends, taking a dance class, or just dancing in the privacy of your living room.
Yoga
Yoga is so easy to start, whether following online at home or joining a class. Wherever you live, there’s bound to be one nearby.
Walking
Seriously, it doesn’t get any easier than this! Whether it’s walking for a purpose or just to explore your local area.
Playing video games
Seriously! Of course, I mean an active video game, like Wii Fit or Just Dance.
Playing with the kids
Pretend you’re the same age – it’ll keep you young, and they’ll love it!
Martial arts
Have you ever tried karate or judo? A lot of fun – and a valuable skill too.
Garden
Maybe this is the year to sort your garden out, with a proper veggie patch and some light landscaping? I love dual-purpose exercise like this – the treadmill doesn’t reward you with home-grown veg, does it?
Clean
Not the most fun, I admit, but cleaning your house is a great workout – and has the side benefit of making everything sparkly and shiny.
Volunteer
Wherever you live, you can guarantee there will be some volunteer schemes nearby. Maybe it’s looking after the local park or beach, or helping at an animal shelter – give it a try!
Get a dog
Well, you should probably have more reasons than just the exercise benefit – but what better way to move than with your canine best friend?
Dust your bike down
Cycling is such a low-impact, fun way to get out. Put a basket on the front and who needs the car next time you go grocery shopping?
Why Non-Gym Exercise Might Be the Best Kind
Not everyone thrives on structured workouts or time spent in a gym. For many, the idea of squeezing into workout clothes and heading to a class or bootcamp can be a huge turnoff. That’s where sneaky, everyday movement really shines. It’s not just effective — it’s actually enjoyable.
Incorporating fun ways to exercise into your daily life helps make movement feel like second nature. Whether it’s dancing in the lounge room, playing tag with the kids, or working up a sweat in the garden, you’re still reaping the physical and mental benefits of staying active.
This style of movement also supports the Paleo philosophy — living in a way that aligns more closely with how our ancestors lived. They weren’t doing spin classes at 6am — they were walking, carrying things, climbing, squatting, playing and moving in all kinds of natural ways throughout the day.
Movement doesn’t have to be long, intense, or punishing to be effective. What matters most is consistency and enjoyment. When you move in a way that makes you feel good, you’re far more likely to stick with it long term.
So next time you’re dreading the idea of “working out,” think about how you can simply move more. Your body doesn’t care if it’s a treadmill or a game of backyard cricket — it just wants to move.
Break Movement Into Micro Workouts
You don’t need a full hour carved out of your day to benefit from exercise. In fact, breaking activity into small chunks — known as micro workouts — can be incredibly effective. A few sets of bodyweight squats while the kettle boils, lunges while brushing your teeth, or a one-minute plank before you jump in the shower can all add up. These quick bursts are particularly useful for building strength, balance and flexibility without needing to change clothes or leave the house.
If you work from home, set a timer to remind you to stand and stretch or do a few jumping jacks every 30 to 60 minutes. Not only does this help maintain circulation and posture, but it also boosts productivity and focus. Movement doesn’t have to be scheduled — it just needs to happen.
Use the Environment Around You
Nature is the original gym, and it’s completely free. Use a park bench for step-ups, tree branches for pull-ups (if you’re able), or a rock or log for weighted squats. Uneven terrain like hills, sand, or forest trails naturally challenges your balance and engages more muscles than flat, indoor surfaces. If you’ve got a beach, national park, or hiking trail nearby, make the most of it.
Even the stairs in your home or office can become a training tool — walking or jogging up and down them a few times a day quickly adds intensity to your daily routine. Look for everyday obstacles and turn them into opportunities to move.
Social Movement Matters Too
Exercise is more enjoyable — and easier to stick to — when it’s social. Think about how you can involve your partner, kids, or friends. Regular walks with a friend are great for accountability and conversation. Family bike rides, weekend hikes, or even a backyard game of footy can strengthen your relationships as well as your muscles.
For those who struggle with motivation, finding a movement buddy can be the secret weapon. It’s harder to bail on a morning walk when someone is waiting for you. Group dog walks, community yoga in the park, or a neighbourhood walking group can all help turn movement into a shared ritual.
Incorporate Play and Curiosity
Play isn’t just for kids — in fact, adults benefit enormously from playful, exploratory movement. Activities like hula hooping, skipping, balancing on rails, or trying to climb trees may sound silly at first, but they reconnect you with movement for the joy of it. And when exercise feels like fun instead of a chore, it becomes something you look forward to.
Consider trying something totally new that challenges your body and mind. That might be bouldering, paddleboarding, slacklining, or even circus arts. It doesn’t have to be competitive or intense — the goal is to move with curiosity and without judgement.
Build Functional Strength in Everyday Tasks
Functional movement is all about mimicking the types of actions you need in everyday life — bending, reaching, lifting, pushing, and pulling. Many of these movements already exist in your routine — you just need to be intentional with them. For example, when you pick something up off the floor, turn it into a proper squat or deadlift. When you're carrying groceries, engage your core and treat it like farmer's carries.
Housework, gardening, DIY projects and even lifting a toddler are all opportunities to move with awareness and improve your functional strength. Approach these everyday activities like a workout and you’ll soon notice the difference in how your body feels.
Track Progress Without Obsessing
While non-gym movement is wonderfully free and flexible, it can be motivating to track your progress in simple ways. This could be a checklist of daily activities (e.g. walked 8,000+ steps, did 10 squats while cooking, danced for 10 minutes), a whiteboard of weekly goals, or using a basic pedometer or smartwatch. Keep it light and pressure-free — the aim is to stay consistent, not perfect.
Celebrating small wins is key. Maybe you walked every day this week, or played footy with your kids twice — acknowledge it! Movement should be something you feel proud of, not punished by.
Make Movement Part of Your Paleo Life
If you're already committed to eating in a way that supports your body naturally, it makes sense to apply the same logic to how you move. The goal isn’t to punish your body with endless reps and sprints — it’s to nourish it with intentional, joyful, and sustainable movement. Just like with food, the best exercise is the one that feels good and suits your lifestyle.
From a gentle walk on the beach at sunrise to dancing in your kitchen while dinner cooks, movement can be woven throughout your day in ways that energise, uplift and support long-term health. It doesn’t need to involve gym memberships, Lycra, or strict regimens — just a willingness to move a little more, in whatever way feels right for you.
