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Exercise and Fitness

Incorporating Strength Movements into Activities of Daily Living

Daniela Santacruz | Exercise Specialist
/ March 9, 2023
rolling up yoga mat

No time to fit in a workout? No problem! Here are 6 muscle-building strength movements you can sneak in throughout the day.

One of the most common reasons for why people don’t exercise regularly is that they cannot find the time. We get it, we are all pressed on time. Between work, family, and chores it can feel impossible to find thirty minutes for yourself.

Any exercise is better than no exercise at all, and fitting in mini workouts throughout the day can be a simple way to get started. Combining a few mini routines can provide similar health benefits as doing a single thirty minute routine, while making it easier to adhere to an exercise program. 

Committing to an exercise program requires patience, persistence, and self-discipline. Give yourself time to adapt and you’ll find the time, energy, and motivation to commit to that 30 or 45 minute workout. In the meantime, remember that doing any exercise/movement is better than not moving at all. 

As we learned on a previous blog post, trying a short routine composed of various exercise movements multiple times throughout your work day can leave you feeling energized and accomplished.

If you’re still struggling to incorporate this throughout your day, try connecting an exercise movement to an activity that you do on a day-to-day basis.

Try connecting the following movements to their respective activities:

Strength Movements

  1. Activity: As soon as you wake up
    Movement: Plank 30 seconds
Plank pose | Strength Movements
  1. Activity: Brushing your teeth
    Movement: Wall sit 30 seconds or more
Wall sit | Strength Movements
  1. Activity: Using the bathroom or sitting on the couch
    Movement: Squat 15 repetitions
  1. Activity: Before and after a meal
    Movement: Counter push-ups 15 repetitions
Counter push-up
  1. Activity: Before showering
    Movement: Standing knee raise 15 repetitions each leg
Knee raise
  1. Activity: Going to bed
    Movement: Side plank 30 seconds each side
Side plank

Hope this helps you get started!

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