Fitting Physical Activity Into Your Busy Life: Your Guide to Moving More Every Day

By Jaime J Hernandez – Health and Exercise Prescriptions®www.HealthandExercisePrescriptions.com | Thorne Supplement Store

What is Physical Activity?

Simply put, physical activity is anything that keeps your body moving. It’s not the same as a structured exercise program designed to improve strength, flexibility, and cardiovascular endurance — but it’s the foundation for a healthy lifestyle.

Pro Tip: If you’re looking for a complete program to balance muscle strength, mobility, and endurance, contact me for a personalized Health and Exercise Prescription®.

Common Barriers to Being Active

Many people want to move more but face challenges. Most common barriers include:

• Time

• Low energy or high stress

• Business travel

• Vacations

• Cost

• Health or weight limitations

• Disinterest or low motivation

• Past injury or illness

Barriers & Solutions to Physical Activity

• Time → Break activity into 10-minute sessions

• Low Energy → Track how movement improves your energy

• Travel → Pack resistance bands & sneakers

• Vacations → Walk the beach, explore local hikes

• Cost → Walking is free

• Injury → Work with a post-rehab specialist

• Motivation → Make it social & fun

The Benefits of Daily Movement

Physical:

• Healthy weight management

• Stronger muscles & bones

• Improved coordination & flexibility

• Higher energy levels

Mental:

• Reduced stress & anxiety

• Better mood & mental clarity

• Improved focus and productivity

Long-Term Health:

• Lower risk of cardiovascular disease, type 2 diabetes, osteoporosis, and certain cancers

• Healthier joints, muscles, and brain function as you age

How Much is Enough?

• 30 minutes most days – Reduce chronic disease risk

• 60 minutes daily – Maintain weight & improve endurance

• 60–90 minutes daily – Weight loss & body fat reduction

Yes, you can break it up! Three 10-minute walks count toward your 30 minutes.

How Much Physical Activity Do You Need?

• Base: 30 min/day for health

• Middle: 60 min/day for maintenance

• Top: 60–90 min/day for weight loss.

Ways to Add More Activity Into Your Day

• Walk instead of driving short distances

• Take the stairs instead of the elevator

• Park farther away from entrances

• Play active games with kids or pets

• Hold walking meetings instead of sitting

At Work

Set a reminder every 2–3 hours and do:

• Chair squats (20 reps)

• Wall push-ups (20 reps)

• Jumping jacks (20 reps)

• Chair dips (10–20 reps)

• March in place for 30–60 seconds

At Home

During TV commercials:

• Chair squats (20 reps)

• Wall push-ups (20 reps)

• Lunges (10 reps per leg)

• March in place for 2 minutes

5-Minute Work & Home Activity Boost

Tracking Progress with a Pedometer

• Aim for 10,000 steps per day to be considered “active”

• Increase your step count gradually

• Celebrate milestones to stay motivated

Sample Weekly Active Living Plan

Day	Physical Activities	Minutes Total
Monday	Park far away, walk during break, walk to car	30
Tuesday	Park far, lunch walk, walk to car	45
Wednesday	Park far, walk to car, play with kids & dog	40
Thursday	Park far, walk to car, clean house	35
Friday	Park far, walk during break, walk dog	45
Saturday	Hike with family, play catch	45
Sunday	Gardening, vacuum	40

Final Tip: Adding movement into your day isn’t about perfection — it’s about consistency. Over time, these small changes compound into major improvements in your physical, mental, and emotional health.

For maximum benefits, pair daily activity with a resistance training program to build muscle, improve bone density, and keep your metabolism strong.

📩 Need a personalized plan? Contact me today for a Health and Exercise Prescription® that fits your schedule and lifestyle. www.HealthandExercisePrescriptions.com | Thorne Supplement Store

Thank you for your time and energy… Be well. Author: Jaime J Hernandez LMT, MES, CPT