5 Ideas to Move More When You’re Home a Lot

Don’t stop exercising just because you’re stuck at home. These ideas will keep you moving.

Maybe you work from home now, or the weather is not that conducive to getting out much. But just because you’re in the house more than usual doesn’t mean you should use it as an excuse to not be as active as you used to be. In fact, it’s even more important to make time for movement throughout the day when you’re homebound since you may not be walking as much as you would if you were commuting to work, going to the gym, or running errands.

Regular movement is key to maintaining good health. It helps improve circulation, boosts energy levels, and supports overall physical and mental well-being. Here are five simple ways to keep moving even when you’re home a lot:

1. Take Short Activity Breaks

Break up long periods of sitting with short bursts of movement. Set a timer to remind yourself to stand up and stretch every 30–60 minutes. Do a quick set of squats, lunges, or jumping jacks. Even a few minutes of movement can help keep your muscles engaged.

2. Walk While on Calls

If you spend time on phone or video calls, use this opportunity to walk around your house. Pace back and forth, march in place, or step side to side to keep your body active while still engaging in work or conversation.

3. Do Household Chores with Purpose

Household tasks like vacuuming, sweeping, or carrying laundry up and down stairs can count as exercise. Be intentional about putting extra energy into these chores to turn them into mini-workouts.

4. Try a Home Workout Routine

You don’t need a gym to stay active. There are plenty of online workout videos that require little to no equipment. Whether it’s yoga, strength training, or dance workouts, find something you enjoy and make it part of your routine.

5. Turn TV Time into Movement Time

Instead of sitting still while watching your favorite show, use commercial breaks to do simple exercises like squats, leg lifts, or stretching. You can even place a treadmill or stationary bike near the TV to stay active while catching up on entertainment.

By making small changes to your daily routine, you can stay active and healthy even when spending most of your time at home. Prioritizing movement helps maintain physical health, improve mood, and reduce stress—so find ways to keep moving, no matter where you are!

Medical Review: Andrew Overman, DPT, MS, COMT, CSCS

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