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Have you ever thought to yourself, “You know, I think I’m moving my body way too much. Better scale it back a bit.” No. You haven’t. Because you have a real life in the 21st century. The truth is virtually everyone would benefit from more movement. This thread will help…
Chances are your average day includes a commute, a desk, a favorite TV show... Which means you’re training your body to be really good at sitting. And that’s fine (it’s an important skill these days) but it’s probably not the only thing you want your body to be good at.
Plus if you’re like most people, your body's probably sending you some signals that it would like a little more movement throughout the day: some tightness here, an ache there, not feeling as agile or balanced as you’d like to be.
That’s why people have been getting really excited about the idea of NEPA (non-exercise physical activity)—because everyone’s starting to realize they need to move more, but no one can spare 3x–5x more time at the gym.
But most stuff you can find about NEPA includes the same few “tips”: Park farther away from the store entrance. Take the stairs instead of the elevator. Etc. Etc. Etc. And that’s fine advice but let’s be honest—it’s not gonna help you get better at anything you care about.
So we decided to put together our own guide to help you move more throughout the day. But we didn’t want to just copy all the same stuff that's already out there. Luckily we’ve got a team of pretty creative people who are all into using their bodies in their own unique ways.
So we asked them what they actually do day-in and day-out to move more—stuff that’s not just checking off a “need more movement” box, but stuff that actually helps them move better with less pain for the stuff they enjoy.
And they delivered. Here are 57 ways to move more so you can move better. For more on each option and to learn more about NEPA, check out our full article: https://gmb.io/get-more-movement/ And keep scrolling this thread for all 57 options…
FOR WHEN YOU'RE AT WORK
1. Rotate in your chair (keep your hips forward).
2. Spread your toes! Toes need to move, too.
3. Move your spine: flex, extend, do some circles, go nuts.
4. Hold stuff with the "wrong" hand, like your phone or pen.
1. Rotate in your chair (keep your hips forward).
2. Spread your toes! Toes need to move, too.
3. Move your spine: flex, extend, do some circles, go nuts.
4. Hold stuff with the "wrong" hand, like your phone or pen.
5. Do some "lazy grabs," i.e. pick stuff up the laziest way possible.
6. Stretch out your fingers and wrists (esp. if you work at a computer).
7. Do some desk stretches! (See full article for details)
8. Train head-eye coordination by looking from point to point to point.
6. Stretch out your fingers and wrists (esp. if you work at a computer).
7. Do some desk stretches! (See full article for details)
8. Train head-eye coordination by looking from point to point to point.
FOR WHEN YOU'RE OUT & ABOUT
9. Make climbing stairs interesting: skip steps, walk sideways, get weird.
10. Do doorway stretches when you walk through.
11. Hang from stuff: tree branches, stoplights, etc.
12. Step up on and over rocks and stuff instead of walking around them.
9. Make climbing stairs interesting: skip steps, walk sideways, get weird.
10. Do doorway stretches when you walk through.
11. Hang from stuff: tree branches, stoplights, etc.
12. Step up on and over rocks and stuff instead of walking around them.
13. Hug yourself... tight. Seriously, try it.
14. Jump between things. Focus on soft landings.
15. Balance on stuff, even if it's just a line painted on the ground.
16. Notice your breathing. Then try breathing better.
14. Jump between things. Focus on soft landings.
15. Balance on stuff, even if it's just a line painted on the ground.
16. Notice your breathing. Then try breathing better.
17. Walk on uneven surfaces—rocks, roots, whatever you got.
18. Try a new way to get where you're going (bike? rollerblade? kayak?).
19. Walk barefoot every now and then.
20. Help your neighbors with something.
18. Try a new way to get where you're going (bike? rollerblade? kayak?).
19. Walk barefoot every now and then.
20. Help your neighbors with something.
FOR WHEN YOU'RE AT HOME
21. Sit one the floor when you're doing stuff like folding laundry.
22. Brush your teeth with your other hand.
23. Balance on one leg when you're putting your socks on.
24. Crumple newspaper (or other papers) you're done with, one hand at a time.
21. Sit one the floor when you're doing stuff like folding laundry.
22. Brush your teeth with your other hand.
23. Balance on one leg when you're putting your socks on.
24. Crumple newspaper (or other papers) you're done with, one hand at a time.
25. Pet your dog (and do other stuff) in a deep squat.
26. Add some little movement experiments to your usual chores (like standing on one foot while doing dishes).
27. Use the broom to do some shoulder stretches.
28. Squat and stretch while you mop the floor.
26. Add some little movement experiments to your usual chores (like standing on one foot while doing dishes).
27. Use the broom to do some shoulder stretches.
28. Squat and stretch while you mop the floor.
29. Use getting dressed as a chance to stretch a little.
30. Try different ways of standing up (there are probably more than you think).
31. Pick stuff up with your toes. Hand it up to your hands. Even toss it up and catch it.
30. Try different ways of standing up (there are probably more than you think).
31. Pick stuff up with your toes. Hand it up to your hands. Even toss it up and catch it.
FOR WHEN YOU'RE AT THE GYM
32. Use locomotor movements to warm up (see full article for ideas).
33. Add balance challenges into your workout.
34. Change your environment! Train on a different surface, go outdoors, etc.
35. Practice with a metronome—get some rhythm!
32. Use locomotor movements to warm up (see full article for ideas).
33. Add balance challenges into your workout.
34. Change your environment! Train on a different surface, go outdoors, etc.
35. Practice with a metronome—get some rhythm!
STUFF YOU CAN DO JUST ABOUT ANYWHERE
36. Lift a leg! You can improve your balance anywhere.
37. Close your eyes and try different stuff (just don't be dumb about it).
38. Make faces—in the mirror, at your significant other, sitting at home alone. It's all good
36. Lift a leg! You can improve your balance anywhere.
37. Close your eyes and try different stuff (just don't be dumb about it).
38. Make faces—in the mirror, at your significant other, sitting at home alone. It's all good
39. Walk backwards and even try common motions in reverse.
40. Visualize yourself doing something you care about.
41. Slow down as much as possible. Any movement, just slow it way down.
42. Change your stance: wider, narrower, more or less staggered. Play around with it.
40. Visualize yourself doing something you care about.
41. Slow down as much as possible. Any movement, just slow it way down.
42. Change your stance: wider, narrower, more or less staggered. Play around with it.
43. Do slow calf raises, like when you're standing in line somewhere.
44. Just shake it out! Seriously, stand up and try it.
45. Walk on different parts of your feet—outsides, insides, etc.
46. Do scales (start by sticking one leg as straight out in front of you as you can).
44. Just shake it out! Seriously, stand up and try it.
45. Walk on different parts of your feet—outsides, insides, etc.
46. Do scales (start by sticking one leg as straight out in front of you as you can).
SOME OTHER MOVEMENTS TO TRY
47. Wall angles: squat with your back against the wall and move your arms up and down (see full article for more).
48. Move your spine anywhere, anytime! Just be gentle.
49. Twisting squats. Instructions: Get low. Twist. Smile.
47. Wall angles: squat with your back against the wall and move your arms up and down (see full article for more).
48. Move your spine anywhere, anytime! Just be gentle.
49. Twisting squats. Instructions: Get low. Twist. Smile.
50. Point at stuff with your toes. Notice where you can and can't point.
51. Roll around on the floor. It feels great.
52. Move in and out of your squat. In any/all directions. Use your hands to help.
53. Hop! Start with minimal power, then play with more options.
51. Roll around on the floor. It feels great.
52. Move in and out of your squat. In any/all directions. Use your hands to help.
53. Hop! Start with minimal power, then play with more options.
54. Jump the damn rope. Try different ways of jumping it.
55. Juggle stuff. Even if you can't juggle. Toss stuff from hand to hand.
56. Cross body movements like the bear walk. Get those opposite hands-feet moving!
57. Move your feet and ankles around (see article for tips).
55. Juggle stuff. Even if you can't juggle. Toss stuff from hand to hand.
56. Cross body movements like the bear walk. Get those opposite hands-feet moving!
57. Move your feet and ankles around (see article for tips).
That's all 57! But you've probably got some favorites we missed. Reply and let us know and we'll update the article in a few weeks. Until then, try one thing from this article and let us know how it goes: https://gmb.io/get-more-movement/
