A lot of patients come in wanting to be more active, knowing that they would feel better and have more energy, but struggling to prioritize exercise as a lifestyle. When they do manage to carve out enough time between working, commuting, and family obligations, they don’t have the wherewithal to add one more thing to their day. So how do you bridge the gap between a sedentary lifestyle and an active one? Sometimes baby steps is the only way. Exercise doesn’t have to be all or nothing, so pledge to yourself to ‘never do nothing’. Even a small amount can have a positive impact on your physical and mental health.

It’s understandably difficult to change your way of life. Dedicated to self-care and prevention is a worthy challenge, however. Find the pockets of time during your day when you can do a few reps of various exercises without a major time commitment, and have fun with it! If you brush your teeth at least twice a day, do squats while brushing, you’ll get in 4-6 minutes of squats consistently every day. It’s a good idea to alternate muscle groups and do squats one day followed by calf raises the next – play around with it. This method is extremely versatile and doesn’t require much planning to maintain a base level of muscle tone and strength. Also, it will gradually increase your overall energy, allowing you to get to a point where you can keep up with a rigorous routine more easily. 

Here are some ideas on how to hack daily inactivity.


Covert exercises – These are great in public settings and can be done anywhere:

  • Core + Back: elongate your spine while engaging your core muscles to support your frame.
  • Glutes: contract and relax your glutes. I like doing this in the car to a good beat.
  • Legs: take the stairs whenever you can.
  • Kegel’s!: pelvic floor contractions used to support bladder control, the small intestine and uterus, and increase blood flow to the groin for better function. To engage this area, act as though you’re stopping the flow of urination.
  • Breathing exercises: also an asset for increased energy and greatly reducing the effects of stress. Count for 5-6 seconds as you inhale completely down to your lower belly, then do the same count as you exhale fully and in a relaxed manner.

Exercises at home – you can do anything but here are some simple options:

  • Squats/ Knee raises/ Walking lunges: all are good while doing other activities such as brushing teeth, walking (lunges), cooking, playing with your pets or kids, or getting dressed.
  • Floor exercises: Plank/ Side plank/ Side leg lifts/ Hip bridge… these are just a few of the endless exercises you could do if you set aside a few minutes. There are tons of apps and online resources for ideas. Floor exercises are also ideal while watching television.
  • Foot Rub: Rub the bottom of one foot with the heel of your opposite foot. This is a technique I picked up in a meditation course used to draw energy out of the head and down to the feet to help people fall asleep. Conveniently, it also functions as an adductor (inner thigh) workout. Do this in bed to help you fall asleep.
  • Standing Desk: Stand at least part-time while you work or play on your computer. If you plan to spend a while doing this, be sure to wear supportive shoes or stand on a supportive mat.
  • Vertical Jumps: Jumping take more energy than you might realize! It works the quads, calves, hamstrings, and glutes, as well as being cardiovascular.

Feel free to laugh at yourself while you jump. That’s good for your health too!

Creative pockets of time:

  • In the car (only when safe) 
  • In long lines
  • Waiting rooms
  • In Elevators
  • While cooking
  • While doing your hair
  • While watching TV
  • While falling asleep

This approach can be a wonderful gateway to more extensive exercising, and will always keep your head in the game! What hidden time can you capitalize on in your day? I’d love to hear what plans you’ve created to stay connected to your body.