The average American doesn’t get nearly enough exercise. It’s a sobering fact, but one with hope attached: even small bursts of movement can make a difference. My trainer once shared a game-changing insight with me—physical activity doesn’t have to happen all at once to be beneficial. Whether it’s climbing a flight of stairs or carrying your groceries, these moments of effort can reduce the risk of health issues, especially for those who don’t exercise regularly.
I learned this firsthand when the gym closed during COVID. I realized that movement doesn’t have to take place in a gym or even look like a traditional workout to impact your health positively. And that’s great news!
Of course, climbing stairs isn’t a replacement for regular, intentional exercise, especially for those who already lead active lifestyles. But for anyone unwilling or unable to engage in a structured workout routine, it’s a great place to start.
For 2025, I’m building on last year’s “24 in 24” list with a new challenge: “Thrive in 25.” This year, the focus isn’t just on moving more—it’s about thriving through creative, intentional, and even playful ways to get active.
Movement Doesn’t Have to Be Perfect to Thrive
Before diving into the list, let’s remember one thing: movement doesn’t have to be perfect to count. You don’t need a gym membership, fancy equipment, or even a set schedule. Small, consistent actions add up over time, and creative solutions can transform mundane tasks into meaningful physical activity.
That’s the beauty of habit stacking with short bursts of movement—whether it’s a few squats while brushing your teeth, walking sideways during your neighborhood stroll, or balancing on one leg while washing dishes, attaching movements with other routine activities are one way to get everything done. And, these brief moments of effort build up. They can improve your health, elevate your mood, and even jumpstart a more active lifestyle.
The key is finding different ways to move that fit into your life and make you feel good—not just physically, but mentally and emotionally too.
25 Creative Ways to Sneak in Movement in 2025
- Desk Dancer: Set a timer to get up from your desk and move at least every 30 minutes. Extra points if you’re already using a standing desk. Take it to the next level with high knees, lunges, or even stretches to get your blood pumping.
- Coffee Counter Heel Raises: While waiting for your morning coffee to brew, do a set of heel raises. Rise onto your toes, hold for a second, then lower back down. It’s a quick, energizing way to wake up your legs and get your blood flowing.
- Laundry Lunges: Instead of just lunging, add an upper-body twist! Hold your laundry basket out in front of you and twist side-to-side as you lunge to work your core.
- Taking Out the Trash: Turn this chore into a workout by squatting to lift the bag instead of bending at the waist.
- Stroller Steps: Pushing a stroller? Use your walk as an opportunity to alternate between normal strides and sideways steps. This keeps your lower body engaged while keeping your little one entertained.
- Mop and Move: Turn mopping into a cardio dance party! Put on your favorite playlist and groove while you clean. Use the mop handle as your dance partner—spin it, dip it, or twirl around the kitchen. Big sweeping motions can engage your arms, core, and legs while keeping the task fun. Dancing like nobody’s watching makes the chore fly by and adds a serious dose of joy to your day!
- Snow Shoveling Strength: Shovel snow with purpose! Squat to scoop, engage your core to twist as you toss the snow, and switch sides to balance your workout. Bonus: Take breaks to admire the wintery scene—movement and mindfulness combined!
- Car Wash Cardio: Turn washing your car into a workout by squatting to scrub the lower sections and using big, circular arm motions for the upper areas to work your shoulders. Add calf raises while rinsing and drying to engage your legs.
- Dish Duty Balancer: While washing dishes, practice balancing on one leg to improve stability. Switch legs halfway through and engage your core for extra effort.
- Grocery Bag Farmer’s Walk: Carry all the grocery bags into the house in one trip for a grip and arm workout. If you can’t manage that, carry smaller loads and add bicep curls or overhead presses along the way.
- Staircase Mini-Challenge: Before heading upstairs, try climbing the stairs twice—once at a brisk pace and once sideways to work different muscles. If you’re feeling ambitious, hold something light to add resistance.
- Cooking Core Moves: While waiting for food to cook, or water to boil for your tea, try counter pushups or standing leg extensions. You might also consider a quick set of hip circles to loosen up your hips and engage your core.
- Rebounder Routines: During TV commercials, hop onto a mini-trampoline (rebounder) and bounce for low-impact cardio. It’s great for your lymph system and kidney health, and is much gentler on joints than jumping jacks on the hard floor. Bonus points if you do, jumping jacks on the rebounder!
- Walking Sideways Challenge: Take a stroll around your neighborhood or park and incorporate sideways walking every few minutes. It’s a great way to strengthen your hips, groin, and engage different muscle groups.
- Cleaning Windows: Use big, circular motions to engage your arms and core. Switch arms for balance. If you’re using a ladder or step stool, go up and down a few extra times for a leg workout.
- Brushing Your Teeth with a Twist: While brushing, try holding a chair pose or practicing single-leg balancing. For a fun variation, alternate leg lifts every 10 seconds.
- Playground Obstacle Course: Create a mini obstacle course at the playground for you and your kids (or just yourself!). Climb the monkey bars, do step-ups on benches, or even hang from the pull-up bar to strengthen your hand grip (a great benefit for those who struggle with arthritis).
- Coffee Shop Strolls: Instead of sitting while waiting for your order, pace around the coffee shop or take a quick walk outside to sneak in some extra steps.
- Postural Breaks: Set a timer to fix your posture every hour. Stand tall, engage your core, and roll your shoulders back. Do a few arm swings or neck stretches to release tension.
- Leaf It to Me: Raking leaves or sweeping outdoor areas can double as cardio and an opportunity to enjoy fresh air. Use big, controlled motions to engage your core and shoulders. Carry full bags of debris for a bonus strength move.
- Fitness Dice Game: Roll a pair of dice and assign exercises to each number (e.g., squats, pushups, jumping jacks…). Do the number of reps shown on the dice for a quick, spontaneous workout.
- Kitchen Dance Party: Put on your favorite playlist while cooking or cleaning and get moving. Bonus: Dance with big movements to engage your arms, legs, and core!
- Airport Exercise Circuit: If you’re traveling, skip sitting at the gate. Walk laps around the terminal, stretch, or use your suitcase for bicep curls while waiting for your flight.
- Walking Adventures: Make your walks more playful by stepping on every crack in the sidewalk, balancing on curbs, or hopping up and down the curb or small inclines along your path. This turns a simple stroll into a fun, engaging workout.
- Stretch and Reflect: End your day with a 5-minute stretching routine to wind down. Focus on your wins for the day while relaxing your muscles.
Thrive in 2025, One Movement at a Time
The beauty of “Thrive in 25” is that it’s not about perfection—it’s about progress. It’s about finding creative ways to move so you can transform everyday tasks into opportunities for growth, joy, and better health.
Whether it’s heel raises while waiting for coffee, walking sideways with your dog, or vacuuming with intention, these small bursts of effort can make a big difference over time. Movement isn’t just about exercise—it’s about connecting with your body, building momentum, and proving to yourself that you can take action, one counter push up at a time.
So today, ask yourself: What movement can I do for five minutes that I didn’t do yesterday? Then do it. You’ll be amazed at how much progress you can make in 2025.