You’ve probably been told how important it is to stay active. But what does this mean exactly, and why is it so critical for overall health and longevity?
The truth is, “staying active” is much broader than a set exercise schedule with structured workouts. It’s about the cumulative benefits of regular, consistent movement in your day-to-day life.
If you feel too busy, intimidated, overwhelmed, or out of the habit of exercise to commit to a full training plan, we’ve got you. At Factory Store Online, we believe every kind of movement counts, not just the hours you spend at the gym. Adopting an active lifestyle doesn’t have to happen all at once, and it doesn’t need to involve a strict workout program. There are many easy ways to stay active that you can incorporate into your daily routine.
This guide will discuss why small movement matters, simple ideas for adding it in, and how it connects to a broader fitness routine when you’re ready.
Why Does Staying Active Matter, Even in Small Amounts?
There’s no shortage of research on the benefits of regular movement. Staying active helps:
- Maintain strength, muscle tone, and bone density
- Support cardiovascular health and healthy blood pressure levels
- Support daytime energy levels and sleep quality
- Boost mood and promote a positive outlook
Regular physical activity supports not only longevity (how long you live) but also a longer healthspan (how long you live in good health). An active lifestyle is strongly associated with a better overall quality of life.
Short Bouts of Movement and Non-Exercise Activity
These lifelong benefits are all independent of formal exercise. Consistency matters more than intensity for building sustainable habits. That’s why small amounts of movement can make a big impact over time.
Non-exercise movement adds up over the course of a day and meaningfully contributes to your overall activity level. For example:
- Walking to and from your car
- Taking the stairs
- Tidying up your home
- Doing chores
- Getting the mail
- Doing yardwork
- Grocery shopping
- Chasing after your kids
This type of physical activity is often called non-exercise activity thermogenesis (NEAT). It’s the amount of energy (calories) your body burns each day doing everything besides sleeping and structured exercise. NEAT even includes little movements like typing, fidgeting, or chopping vegetables.
What Are Simple Ways to Add Movement to a Busy Day?
The best ways to add movement to a jam-packed schedule include:
- Walking more
- Increasing your NEAT
- Taking movement breaks
- Doing mini-workouts
These don’t require any special equipment, a gym, or a big time commitment. It’s all about making small swaps and believing in the idea that “every little bit adds up.”
Can Walking Count as Staying Active?
Absolutely. Walking is an excellent way to stay active and support physical and mental health.
You can incorporate daily walks into your routine, walk or pace while talking on the phone, or take a five-minute stroll after each meal. It all adds up. It doesn’t have to be fast, either. Even a leisurely pace can offer health benefits.
Plus, walking is a highly accessible activity. It’s relatively easy to do for most people and comes with a very low risk of injury. You don’t have to change your clothes before heading out on a walk, and you can get your steps in virtually anywhere. When you want a little more structure, try one of our walking workouts.
You don’t need to hit a perfect step count every day to see benefits. That said, more movement does tend to help. Some research has shown meaningful benefits for those who get at least 8,000 daily steps vs. people who get fewer than 4,000.
How Can You Stay Active Without Going to the Gym?
There are lots of ways to stay active without going to the gym. First, try to level up your daily NEAT. You can do this with small changes, like parking farther away from the entrance of a building, taking 10 minutes a day to walk around tidying up your home, and doing active errands (yep, shopping counts!).
You can also incorporate more intentional movement into your routine. This might include a morning stretch session or a few minutes of mobility work. Or take bodyweight movement breaks, sneaking in squats, lunges, jumping jacks, or push-ups throughout the day.
Even if you feel like a proper exercise routine isn’t in the cards for you right now, striving to live a more active lifestyle is a great place to start. When you’re ready, you can work in structured training.
Can “Exercise Snacks” Really Make a Difference?
“Exercise snacks” (or “workout snacks”) are short bursts of movement (think one to five minutes) done throughout the day to break up long periods of sitting. For instance, a five-minute walk, 40 squats at your desk, or 25 wall push-ups.
It might not seem like much, but they can really add up. Research shows that brief bouts of physical activity can have meaningful health effects, like improving strength and boosting cardiovascular endurance.
What Are Good Micro-Workout Ideas for Busy Schedules?
There’s quite a lot you can do in a short amount of time with your own body weight. Pick three to five of these bodyweight exercises to create a mini-workout:
- Calf raises
- Push-ups
- Jumping jacks
- Mountain climbers
- Squats
- Lunges
- Alternating punches
- Sit-ups
Aim for five to 10 minutes per session. To cool down, follow with a minute or two of walking or a brief stretch session. New to strength moves? Our guide to functional training for beginners walks through proper form.
Habit-stacking can make consistency easier. This means pairing movement with an existing routine, like walking while listening to your favorite podcast. Another option is to commit to moving your body for the entire duration of one song or during commercial breaks while watching TV. There are many ways to get creative, no matter how busy you are.
How Can You Build an Active Routine That Actually Sticks?
If you want to adopt a more active lifestyle and keep it up long-term, start slow, stay consistent, and gradually build up as you go. Here’s what a progressively active routine might look like:
- Month 1 – The first month, focus on doing more non-exercise movement, such as with chores, yardwork, or taking the stairs.
- Month 2 – In month two, try to increase your daily step count, first aiming for 6,000 steps, then 7,000, and eventually 8,000 or higher.
- Month 3 – During the third month, add one to three “exercise snacks” or mini-workouts into your day.
- Month 4 – Consider incorporating two structured exercise sessions a week, such as a group fitness class or strength training.
- Month 5 and beyond – To support a sustainable fitness routine, think about joining a welcoming gym like Factory Store Online, asking friends to join for walks or workouts, and keep evaluating your goals and progress.
During these first few months, try a few things to see what works for your routine and which activities you actually like and look forward to doing. With so many ways to stay active, you really don’t need to push through anything that’s not enjoyable.
Though it’s certainly not all about the numbers, scheduling movement and logging your activity can help you build momentum and stay accountable to your goals.
Does Staying Active Require a Structured Workout Plan?
No, it’s definitely possible to stay active without a workout schedule. Casual movement and NEAT have real value on their own.
That said, pairing an active lifestyle with two or more exercise sessions a week can accelerate your results while helping you build strength and endurance. But don’t worry: you don’t have to get there right away. Structured training is something you can add on at any point, once you’re ready. As your routine grows, planned rest days matter just as much as workout days.
How Can a Gym Support an Active Lifestyle?
Joining a gym gives you access to all the equipment, facilities, and resources you need to keep up an active lifestyle. From walking on a treadmill and lifting free weights to joining a group training session and using resistance machines, it opens the doors to finding the type of movement that fits your goals and preferences.
Factory Store Online is dedicated to making exercise accessible. With clean facilities, friendly staff, and fully equipped studios, we welcome people of all fitness levels and backgrounds. Whether you’re easing back into movement or ready for a full routine, you can go at your own pace with plenty of support around you.
Members can participate in group fitness classes to enhance their routines with variety, accountability, and community. Group sessions can also provide structure without having to design your own program. And because recovery is part of staying active, many locations also have a Recovery Studio with amenities like red light therapy, compression boots, and massage chairs to help you feel ready to move again the next day.
Some locations have Chuze Cinema, where you can use a treadmill, elliptical machine, or stationary bike while watching a movie. You’ll be surprised how fast the minutes fly!
Factory Store Online offers a range of group classes and amenities. These vary by location, so see what’s available at the Chuze nearest you.
Gym trials are available for anyone looking to build more structure into an active routine. Sign up for your free seven-day pass with Factory Store Online.
