Aware of the various benefits of exercise, many of us are dedicated to getting in at least an hour of movement each day — whether it’s at the gym, at home, outdoors, or in a fitness class. But did you know that even with regularly scheduled workouts, you could still be considered sedentary?
“What we do — or don’t do — during the other 23 hours of the day has a significant impact on our overall health,” says Danny King, Master Trainer and director of performance and recovery at Life Time. “The good news? Sprinkling in just 30 minutes of additional movement throughout your day can make a big difference. This doesn’t mean adding another workout. Instead, it’s about finding simple ways to get up on your feet a little bit more.”
We spoke with King to gain deeper insight into the powerful physical and mental benefits of adding just 30 extra minutes of movement to your day. We also asked for his top tips for making it happen.
5 Benefits of an Extra 30 Minutes of Movement
1. Increased Metabolism
Movement is essential for keeping our bodies functioning optimally. “Even small amounts of movement can contribute to what’s known as NEAT — non-exercise activity thermogenesis — a fancy term for the calories you burn outside of your regular exercise,” King says. “While burning an extra 150 calories a day through other movement, for example, might not lead to massive short-term weight loss, research shows it can significantly boost your overall calorie burn, especially when combined with optimal nutrition and regular exercise.”
2. Better Joint Health
Sitting in one position for too long can lead to muscle stiffness and discomfort, a phenomenon known as “muscle creep.”
“This occurs when a muscle remains in the same position for extended periods, causing it to get stuck in that posture,” King explains. “To combat this, it’s important to move frequently throughout the day. We weren’t meant to stay in any one position for too long, so varying your posture and incorporating movement can prevent stiffness and promote flexibility.”
3. Improved Blood-Sugar Management
Regular movement, particularly after meals, can lead to smaller spikes in blood-sugar levels. It also helps stabilize blood sugar by activating your muscles, which use glucose as fuel.
“When you engage in even light activity, your muscles absorb more glucose from your bloodstream, which reduces the amount available to cause blood-sugar spikes,” King explains. “Enhanced insulin sensitivity is another benefit of this, allowing your body to more effectively regulate blood-sugar levels. This process helps prevent the dramatic rises in blood sugar that can lead to metabolic issues over time.”
4. Enhanced Mood
Consistent movement can enhance mood by boosting endorphins, which help reduce stress and anxiety. Easy forms of movement, like walking, can engage your parasympathetic (rest-and-digest) nervous system, helping to increase feelings of calm.
“The act of getting up and moving throughout the day acts as a natural mood enhancer, making it easier to tackle the challenges of daily life,” says King.
5. Improved Focus and Productivity
Breaking up your day with short bursts of activity can refresh your mind and help you regain concentration, leading to better efficiency at work.
“Our bodies are designed to respond to stress with physical action. When we experience stress, our heart rate increases, and our body prepares for action by releasing glucose into the bloodstream. If we remain sedentary, this stress response can lead to feelings of anxiety and fatigue,” King says. “However, incorporating more movement into your day can dissipate this stress response, leveling out our energy and focus.” (Read more: “Complete the Stress Cycle.”)
How to Make an Extra 30 Minutes of Movement a Daily Habit
Incorporating more movement into your day doesn’t have to be complicated. Here are some easy ways to stay active, plus some ideas to get you started.
Start small.
Begin by incorporating just 10 to 20 extra minutes of added movement into your day and gradually increase the time as it becomes a habit. Try taking a brisk walk over lunch or between meetings to get your blood flowing and clear your mind.
Set reminders.
Set an alarm or alert on your phone or calendar to remind you to move every few hours. These small prompts can make a big difference, especially on busy days when it’s easy to forget to take breaks.
Setting time for a morning stretch routine or an evening wind-down session can also be a good fit for those with busy days. A few minutes of arm swings, neck rolls, and other simple stretches can make a big difference. You could also consider regularly putting a 25-minute session with a Dynamic Stretch Specialist on your schedule for extra support and accountability.
Combine movement with daily activities.
Pair movement with activities you already do, such as walking while talking on the phone or doing stretches during TV commercials.
The household chores you do each week can also count toward extra movement. Tasks like vacuuming, mowing the lawn, shoveling snow, and even washing dishes might not be glamorous, but they keep you in motion.
Make it enjoyable.
Whether it’s dancing, playing a sport, or simply taking a walk in nature, finding joy in movement makes it easier to maintain. King suggests gathering some friends for a few rounds of pickleball as a fun way to stay active and socialize.
Be a “2-Percenter.”
This concept from author Michael Easter is based on the finding that only two percent of people take the stairs when they also have the option of taking an escalator. A “2-Percenter” is someone who consistently makes small, conscious choices that challenge them, like taking the stairs or parking farther away from their destination. It may seem small, but over time, these extra steps can make a big difference.
King notes that much of this comes down to the story you tell yourself. “If you start running but tell yourself, ‘I’m not a runner,’ you’re less likely to stick with it,” he says. “To make real change, you need to start identifying as the person you want to be. If you decide to commit to your health and fitness, start making decisions that align with that identity. Over time, these choices will transform your habits.”
Create a movement-friendly environment.
Your surroundings play a huge role in your movement habits, so design an environment that supports your goals. For example, this could mean keeping foam rollers or exercise bands within sight so you’re more likely to use them. It might involve dressing in comfortable clothes that allow you to take a quick walk during your lunch break. By curating your environment to encourage activity, you make it easier to move more throughout the day.
Making these small adjustments allows you to easily add more movement into your day, improving your overall health and well-being. Remember, it’s about finding simple, sustainable ways to stay active. Every little bit of movement counts, so start today and let each step contribute to a healthier, more vibrant life.
