Being more active physically and mentally can transform your day to day life. You do not need a gym membership or hours of free time to improve your activity level.
Small changes in your routine can boost your energy, strengthen muscles and improve overall health.
Whether you want to become more active at home, fit extra movement into your daily life or find ways to be more active and energetic, this guide will help you do it!
Why Being Active Matters
Physical activity matters now more than ever. Research shows that prolonged sitting and inactivity increase health problems and reduce energy levels. Long periods of sitting can be considered sedentary and are linked with a higher risk of many health issues. Breaking up those sedentary hours and becoming more active can help improve your physical and mental health.
Becoming more active is not about doing intense exercise every day. It is about adding movement into your routine, building activity into your daily life and enjoying the process. In other words, it's all about small, manageable steps.
Let’s look at ten ways you can do exactly that.
1. Start Your Day with Movement
Waking up and moving your body sets a positive tone for the whole day. You do not have to launch into a full workout session. Simple stretching on a home gym mat or a few minutes of brisk walking in your home can increase your heart rate and help you feel awake and alert.
Try this first thing:
- Morning stretch routine for five minutes
- A short walk around your street or garden
- Light yoga to wake up your major muscle groups
These habits help you become more active at home and encourage movement throughout your day.
2. Walk Whenever You Can
Walking is one of the most accessible forms of physical activity. You can walk while you talk on the phone, during short breaks, or while doing chores.
Ideas to include more walking:
- Take a short walk after lunch or dinner
- Walk to your local shops instead of using the car
- Do laps around your home during TV breaks
- Use stairs instead of lifts
Even small bursts of walking add up! Gradually increase your pace to a moderate intensity activity to get more health benefits.
3. Make Chores Count
Household tasks already involve movement. If you approach these with intention, you turn chores into mini workouts. Cleaning, vacuuming, gardening and even carrying heavy shopping involve physical activity that works your muscles and raises your heart rate.
Tips to boost activity during chores:
- Turn on music and increase your pace
- Add lunges or squats while picking up items
- Park further from the entrance when shopping
These simple tweaks make daily life more active without feeling like a formal workout.
4. Use Short Bouts of Exercise
You might think you need long sessions at a gym to be active. But short bouts of exercise throughout the day can be just as effective. If you are busy, this is perfect.
For example:
- 5 minutes of resistance training in the morning
- 7 minutes of brisk walk at lunchtime
- 10 minute bodyweight routine in evening
This way, you steadily build activity into your daily routine.
This 4 minute workout helps to retrain muscles and release essential hormones plus it is pefect for people starting out:
5. Focus on Activities You Love
Being active does not have to mean traditional exercise. Choose active hobbies that excite you. Dancing, gardening, playing with pets, cycling, water aerobics or even yoga count as physical activity when done regularly.
Some benefits of active hobbies:
- Keeps motivation high
- Works multiple muscle groups
- Supports both physical and mental health
When movement feels fun, you are more likely to stick with it.
6. Get a Fitness Tracker or Smart Watch
A fitness tracker or smart watch can help you stay on top of your activity goals. These tools remind you when you have been inactive for too long and show you how many steps you have taken.
Helpful tips using a fitness tracker:
- Set a step goal for each day
- Track active minutes and heart rate
- Use reminders to move after long periods of sitting
You may be surprised how a few reminders can change your habits. Use this guide to find a tracker that suits you.
7. Include Strength and Resistance Training
Strength training helps build muscle strength and supports joint health. You do not need heavy weights. Bodyweight exercises like squats, push ups and lunges count as resistance training and can be done at home.
Try this at home:
- 10 squats before breakfast
- 10 push ups after lunch
- 10 lunges in the evening
Completing small sets throughout the day helps you become more active and build muscle.
Here are some simple exercises you can do at home without/with gym equipment.
8. Break Up Long Periods of Sitting
If you sit for long periods, you become physically inactive. This prolonged inactivity can affect both physical and mental health. A simple way to fix physical inactivity is to regularly stand up and move. This could mean walking to make a cup of tea, stretching or doing a few steps around your home.
Here are some ways to break up sitting:
- Stand up every 30 minutes
- Do light movement during TV adverts
- Use standing desks or high tables if possible
These small breaks can dramatically reduce sedentary time.
9. Stay Active with Friends and Family
Involving friends and family makes activity more social and fun. You can try group walks, active games in the garden or join a local fitness class together if you prefer.
Benefits of active social time:
- Keeps you motivated
- Makes activities more enjoyable
- Encourages consistency
Support from loved ones helps you stay active even when life gets busy.
10. Plan Movement Into Your Day
One of the best ways to be active is to schedule it just like any other important task. Putting activity in your calendar increases your chances of actually doing it.
Examples:
- Morning walk at a set time
- Stretch breaks scheduled every day
- Weekly plan for different activities (e.g yoga on Monday, dance on Wednesday)
When it becomes part of your daily routine, you stay active without even thinking about it!
How to Stay Active Mentally and Physically
Physical and mental activity often go hand in hand. Movement increases blood flow to the brain which improves focus and mood. Simple ways to support both:
- Combine physical movement with mental tasks, like listening to podcasts while walking
- Practice mindful walking or light yoga
- Set goals that challenge both body and mind
These habits help you stay active in life and mentally healthy.
Common Questions About Becoming More Active
Here are some answers to help you get started or stay on track.
How can I make myself more active?
Start with small steps and build from there. Add walking, short exercise bursts, active chores and hobbies to your routine. A fitness tracker can help keep you accountable.
How to fix physical inactivity?
Break up long hours of sitting. Use short bouts of movement throughout the day and gradually increase your daily activity level until it becomes part of your routine.
Can you reverse years of a sedentary lifestyle?
Yes! It is possible to reverse sedentary habits by introducing regular activity into your daily life and steadily increasing it. Consistency is key.
How many hours of sitting is considered sedentary?
Sitting for many hours without breaks is often considered sedentary. If you sit for more than 6 hours a day with limited movement, it is time to add more activity to your routine.
Where do I start if I havent exercised in years?
Start slow and choose activities you enjoy. Try short walks, gentle stretching and home‑based routines. Walk a little further each week and gradually add more challenging activities.
Final Thoughts
Learning how to become more active at home and in daily life does not require drastic changes. It takes small, intentional habits that build momentum. Use these ten strategies to improve your physical activity, boost energy and support your overall health.
Being active physically and mentally will help you feel energetic, alert and healthy in your everyday life. Start with small steps and watch your confidence grow.
Ready to get more active at home? Browse home fitness mats to get started
