Feeling Like a Couch Potato? 5 Simple Ways to Get Moving Again

Let’s face it—we’ve all had days (or weeks) where we sit way more than we should. Whether it's working long hours at a desk, binge-watching shows, or just feeling unmotivated, not moving enough can take a toll on your health.

Too much sitting, not enough movement? That’s a recipe for fatigue, weight gain, joint stiffness, and even heart issues down the line. The good news? You don’t have to join a gym or run a marathon to feel better.

Here are 5 super simple ways to break out of an inactive routine and start feeling more energized every day.

1. Get Up and Walk—Even Just a Little

Try taking a 5–10 minute walk every hour, whether it’s around the office, outside, or through your house.

Why it helps: Walking boosts blood flow, improves focus, and gives your muscles a chance to reset.

2. Set a “Move” Timer

Working from home or stuck at a desk? Set a reminder every 30–60 minutes to stretch, refill your water, or just stand and shake it out.

Pro tip: Use a phone alarm or smartwatch alert to keep you accountable.

3. Turn Up the Music and Dance It Out

Blast your favorite song and move your body! Even dancing for 2–3 minutes can boost your mood and heart rate.

Why it works: Dancing makes movement fun. Plus, it’s great cardio without feeling like a workout.

4. Turn Chores Into Mini-Workouts

Vacuuming, organizing, and even doing laundry can count as physical activity—especially if you move with intention.

Try this: Do a few squats while folding towels or use soup cans for bicep curls while waiting for the microwave.

5. Walk While You Talk

Take your phone calls on the go. Pace around your living room or backyard while chatting.

Tip: Keep wireless earbuds nearby so you can move around without losing focus.

Why Sitting Too Much Can Be a Problem

Over time, staying inactive can increase your risk for:

• Weight gain and obesity
• Type 2 diabetes
• High blood pressure
• Poor circulation and blood clots
• Back pain and poor posture
• Low mood and reduced energy

Even small steps (literally!) can improve your health and reduce your risk of long-term issues.

Need Help With Weight or Energy? Talk to a Lifestyle Expert

If you're struggling with motivation, weight management, or other lifestyle goals, you don’t have to figure it out alone. Dr. Smruti Nalawadi and her team at the BASS Obesity and Lifestyle Institute in Morgan Hill specialize in helping people make sustainable, personalized changes to feel better inside and out.

Ready to Feel Better?

Schedule a consultation today with Dr. Nalawadi and take the first step toward a healthier, more active lifestyle.