Happy Monday, friends!
It’s the first SHAY’S WAYS of 2024!
As a reminder, these aren’t my instructions for your life, they’re just how I’m over here doing my life…and should you leave with an idea or two, awesome. If I share my “ways” and then in the comment you share your “ways” then hopefully we all leave this Monday with an extra idea, tip, trick or bit of encouragement.
Today, I’m sharing my 12 KEYS TO ADDING ACTIVITY INTO THE EVERYDAY 🙂 .
I’ve blogged many, many, many times about being “active”, and by now, I feel very confident that you know I’m a pretty active gal. The more books I read and the more podcasts I listen to on health and aging, the more confident I am that being active is probably the most important thing you can do for yourself. (Clearly just my opinion, not medical advice!).
I blogged in great detail just last week about…
…my grandparents’ longevity and if you read THAT POST you read about how active they each were/are which has only fueled my new passion. That being said…over this last year of diving deep into health and wellness, I’ve learned that most of the clinicians that I’m listening to distinguish big time between “active” and “exercise”. For instance they would say that walking the dogs is being active, a round of golf is being active, working in the garden is being active while…strength training (ie: lifting weights), interval training and cardio (where you really push your VO2 max) is “exercise”. I’ve been an exerciser/active gal my entire life, but I have tweaked both pretty significantly over the last year to just work better for me (I’m not saying it will work better for YOU, this is just what I’m doing). So, today, I’ll chat “active” and then later on, I can cover “exercise”.
Make sense?
Being ACTIVE is one of the best parts of my day 🙂 .
If you haven’t read…
…THIS POST FROM 2017, you might want to pop over there too as it was my first post on being “active”.
I sit a lot during the day as a writer (here in blog world!) and as a travel agent, so any chance I get, I love to incorporate little bits of activity into each day.
In no particular order, here are some easy ways I *try* to get a little more activity into each and every day (again, not exercise). None of these are rocket science or crazy original, but they’re all just the little things I’m consciously trying to do, so I’ll share mine and then can you please share yours? We can all encourage each other!
These are my 12 KEYS:
#1: I WALK!
You guys, I walk a lot. I walk in the morning. I’ll take a five minute walk mid-day after lunch, I walk while I’m on the phone, I walk in the evening, I walk in the heat, in the rain and in the cold. I love to pop my earbuds in and walk. I personally do not count “walking” as exercise as my heart rate does not increase as it does when I do other forms of cardio, but I walk more than any other type of “activity” because it overall gives me such a sense of wellbeing. I just never come home from a walk (no matter how long or how short) feeling worse than when I left. I always feel peppier, happier and a sense of accomplishment. I really love walking at home, on vacation, pretty much anywhere other than a treadmill. I want to walk OUTSIDE. I get “as many steps in” as possible every day which my family teases me about relentlessly which leads me to…
#2: I RELY ON MY APPLE WATCH.
Nowadays, there are SO MANY different ways to track your activity/steps/heart rate/etc out there. I still love, use and rely on my Apple Watch (I’m on my 8th one!), but there are so many more options out there now too. I personally don’t think it matters what you use to track your activity, I just think it’s valuable (at least to me) to see the actual data being recorded on something. Because I’ve been using an Apple Watch for about 8 years, I know that on a day when I have a dentist appointment or a hair appointment (both making me sit still longer and drive in my car further), I move less, than my “normal” days. Now, because I know this, on those days, I make sure to move more knowing I will be sedentary for both activities. Now that I’ve worn my watch for so many years, I feel lost without it. I really do think it’s a big contributor in reminding me to move more.
#3: I STAND UP.
I try to stand up whenever I can. I’m on the phone a lot talking to vendors and clients, and as often as possible, I’ll stand a bit while I chat. I don’t necessarily stand the entire time, but I’ll stand and stretch just a bit, move around a minute and then sit back down throughout the day.
#4: I’M THAT PERSON WHO PARKS FAR AWAY.
I mean, I try my hardest to be this person…but if my family is in the car they often balk at the idea. In a big parking lot, I do try to park a little further out…and I also try to take the stairs as often as possible too. I always think to myself “When I’m older, will I want to be able to climb stairs and walk across the parking lot?”. The answer is YES. So, right now, while I’m “younger” and capable, I better do both so that I can maintain instead of “attempt and fail” later in life.
#5: I DRESS FOR THE OCCASION.
I’ve mentioned this for years, but I’ll mention it again: I find it much easier to get out and be active during the day if I’m dressed for it. I do like “getting dressed”, but I also know that if I’m wearing jeans and a blouse, I’m not going to go walk the dogs. If I’m wearing athletic wear though, it’s easy to go outside after lunch for a quick walk or go out and shoot basketballs with my kids or whatnot. If I’m dressed for being active, I’m way more likely to be active.
#6: I BIKE WHEN I CAN.
I bike some in McKinney, but it’s not nearly as convenient as it is on Nantucket. I LOVED being able to bike everywhere over the summer. Just a little bike ride would put an extra pep in my step, get me some fresh air and make me feel a little accomplished every time I headed out.
#7: I “EARN MY SHOWER”.
I know I’ve told you this before, but years and years and years ago, I told my kids that they should “earn their shower” by the end of the day, and it’s still something we say all the time at our house. In my opinion, if you don’t need a shower by the end of the day, you weren’t active enough. If I ever get to dinnertime and think that I probably *could* go to sleep without a shower, I try and do something a little active before bed (even if it’s going outside and checking on my veggie garden and pulling a few weeds). I feel very satisfied at the end of the day if my shower was earned.
#8: I GET OUT IN MY YARD.
Whether I’m playing fetch with my dogs (they love that!), pulling veggies and herbs from my garden, walking around barefoot and chatting on the phone with a friend, I like to get outside and be in my yard each day.
#9: I DO THINGS WITHOUT MY HANDS.
This is a *newish* one for me, but I’ve heard repeatedly that one of the signs of declining physical health is the inability to do things without your hands like walking up or down the stairs without holding the rail and going from seated to standing without using your hands (just to name a few). When I first heard this, I immediately thought of my Mimi who into her 90s could go from sitting on the floor criss cross applesauce to standing on her own. Yeah. Every time she did it (later in life), we all watched in amazement. What I know now though is that she didn’t just start trying to do that at 90…she never stopped doing that. I think that’s the key…doing things that require balance all the time so that when we age, we can still do them.
#10: I GO ON WALKING DATES.
My favorite way to catch up with friends is on a walking date instead of a coffee date. Erika and I have a standing rule now that after one of us has been out of town, we’ll go for a walk to catch up. We’re not sprinting and panting and getting our heart rate up, we’re walking and chatting and catching up while also being outside, in our community and “getting our steps in”. This is such an easy and FUN way to spend time outside.
#11: I ONLY DO THINGS I LIKE AND AM IN THE MOOD FOR.
I made this decision a few years ago and haven’t looked back…I used to do whatever workout/activity I “thought” I was suppose to do even if I hated it. Yeah, I don’t do that any more. I have found that the only way to consistently be active for me is by doing things that bring me joy that day. It can vary too. I love running but some days, I’m just not in the mood, so I’ll do yoga instead. I love parking in the back of the parking lot, but some days, I’m tired/in a hurry/it’s windy out, and I try and grab the closest spot possible. I’d rather love what I’m doing than make myself do something I’m loathing.
#12: I PLAY.
The easiest way for me to be more active in my day is by playing. I get outside with my kids, I swim, I’ll strap on snow shoes, I’ll shoot baskets, do cartwheels, whatever they’re outside doing, I’ll join in. I find this the most fun and the easiest way to get up and get out…plus, my family loves it too.
Again, none of these are original/super clever/rocket science, but they’re just little ways I’m adding an extra dose of “active” into each and every day.
Now, it’s your turn!
I would LOVE to know how you’re getting little bits of activity into each day/what inspires you/your own keys and ways. Please comment and share!
Don’t forget, I have so many other SHAY’S WAYS you can check out as well. Just look:
25 Keys to a Peaceful Morning
22 Keys to making Fall Cozy
19 Key Fall Kitchen Essentials
18 Keys to Prepping for a Trip
14 Keys to Simplify BACK TO SCHOOL
21 Keys to Savoring Summer
21 Keys for Working at Home {Summer Edition}
25 Keys to Outdoor Summer Entertaining
25 Keys to Maintaining our Yard
17 Keys to my Holiday Prep
11 Keys to a Cozy Winter
9 Keys to Returning from a Trip
12 Keys to Leaving Your Kiddos When You Travel
13 Keys to Meal Planning
8 Keys to Creating Daily Routines You Love
21 Keys to Elevating the Everyday
13 Keys to Managing Jet Lag
9 Keys to a Cozy Halloween Night
19 Keys to Hosting Festive & Easy Holiday Parties
Thank you in advance for your tips below!
I hope you all have a wonderful start to your week! xx
Laura says
Love your tips! I’ll definitely be implementing more walking during phone calls!
I have little kids and live in a 2-story townhome. I used to think it was inefficient to *constantly* be running up and down the stairs for every little thing (go get socks, take clothes to the laundry, look for the lost toy, where is your favorite book, etc.) and tried to consolidate these trips (i.e. a pile at the bottom of the steps), but now I’m leaning into it and go up and down the stairs whenever it’s needed. I don’t have much time for traditional “exercise” right now, and figure if I climb 1-2 dozen flights of stairs in a day, that’s something!
Natasha says
Two things I do which I don’t know if you specifically mentioned:
1) I take the stairs whenever possible. I rarely take an escalator or elevator unless there’s no choice.
2) When our kids were young, we taught them to go on walks. We built up to it slowly (and offered a lot of treats/snacks!) but by the time they were 5 and 7 they knew we were a “walking family” and could easily walk 5 to 10 kilometres (3-6 miles) to run errands. I think it’s really important that we teach our kids to be active too and how to build it into their daily lives.
Pam Zercher says
I love this!
Emilee says
As a teacher recess duty is my favorite way to stay active during the day. It’s so good to get some sunshine and do some laps around the playground!
Julie J says
Love this new additional focus ….. WELLNESS.
Elspeth says
I love this post! I’m always trying to be active and walk as much as I can. I find myself more refreshed and happier after getting movement in.
http://www.elspethsdaybyday.com
Sarah C says
Similar to what you said about active wear, but something about wearing tennis shoes/sneakers just makes me feel more like an “active girlie” haha! I feel like I move, walk, and accomplish more when I have my Nikes on! Plus, then you just “have” to buy more cute Nikes, right?! 😉
Dianna says
Do you still use the peloton app for variation? It’s probably already been years since you mentioned it, just wondering if it’s held up for you!
Mix and Match Mama says
It’s still my favorite fitness app, but I don’t use it as much any more because I’m now taking in person yoga classes (instead of the ones on the app), and I can lift weights faster/more efficiently by myself than with the app.
Sheaffer says
I’m INSPIRED! I’m going to sneak in a quick walk today between dropping Carter off an my 9:00 appointment!
Erika Slaughter says
Great ways! A walk with a podcast is my favorite way to kill a baseball practice! Us moms have to get creative with our time!
Traci M says
yes, yes and yes, love all of these! Thank you for sharing!
Melissa says
Pickleball….it’s my new favorite and so fun!
Lisa D says
I’ve walked for years and years and don’t plan to ever stop. I’m in my 60’s and want to be the “fun” grandma, running around the park playing with my grandkids!
Pamela G says
I am LOVING all these health related blog posts…thank you!!! I also like to put on upbeat music while I straighten up the house in the morning and dance around a bit 😀
Lisa K. says
100% agree!! It’s like how does Shay know this is exactly the type of content I need right now?!? 😄
Laci L Murray says
I sit so much for my job and I need to be more aware of it! Walking on my treadmill always makes me feel better and playing outside with the pup! She loves it when the weather cooperates.
Stacie Crabtree says
I also wear an Apple watch and it helps me realize where I’m at throughout the day with steps/activities. I park as far away as I can, I take the stairs (no elevators for me!), and I try to get steps in if I’m just waiting on someone (like picking up the kids, others to get ready, etc). I have a stand-up desk and work and I leave it up so that I have to stand up and just sit to take breaks if I need to!
Dana P says
I love these! Of all of your posts, the ones about being active stick out in my mind. There are others I love, but these are so motivating!
I have to say, it is SO much easier to be active in Europe. I hate to say that. When we lived in Texas, I gained weight and just didn’t feel like myself. It just wasn’t conducive to walking places. I still worked out, but that addition of activity was really hard to do. If someone wants an investment opportunity, I say start a community with walking accessibility to lots of places! Our friends who visit here always try to go home and walk there, but many places in the US just aren’t set up for that and it’s too bad. It also is so nice to bump into neighbors, people with dogs, and just see other people in our community!
On a more replicable note, my mom is 75 and in great shape. She’s been part of a walking/running group for 40+ years and they still meet up at least a couple of times a year! She also walks circles all over her house to keep her steps up. 😂
Dana P says
That should say a couple of times a week. A couple of times a year ain’t gonna do much! 😂
Grace says
This post was great! So, for a few months before the start of the new year, I started walking my dog daily but for longer walks than usual. The dog loved that, but I loved it as well. Like you said in one of your posts-“get your steps in.” I also started a garden right before the winter with growing arugula and radishes. Yes, there was lots of heavy lifting and standing up and down, but it was great overall. I also went back to read your blog from 2017, and you talked about how you love watching your shows while on the stair climber. From now on, I thought it should be while on the treadmill when I watch a show. This article was excellent, and I cannot wait to incorporate that new habit! Thank you!
Paige E says
I love this. Moving more and consciously eating more veggies and fruit is something I’m working on. I like to walk at lunch (desk job) and am lucky enough to have an office near sidewalks and neighborhoods. It helps keep me more focused in the afternoon. I also tend to move more at work if I have a pair of sneakers at my desk. Walking is so underrated! I love it! I also try to change into workout clothes immediately when I get home. If not, I tend to put PJs on and am done for the night. If I put on workout clothes before PJs, I’m most likely to get in some weights, yoga or another walk. I have psoriatic arthritis and concentrate on staying mobile and working on balance to keep my spine and joints healthy!
Kay says
I am almost finished reading the Blue Zones book (I also watched the documentary) so this was such a perfect post for today! I have definitely noticed that all of the long-living, healthiest people around the world include regular movement as part of their daily routine. I wish I had any tips, but I struggle in this area! So I’m just glad to come here and pick up tips from others. It definitely helps to gather inspiration from others already incorporating these healthy habits into their days. Thanks for sharing!
Colleen T says
I love this post and am trying to be so much better about getting out there and walking. Can you do a post on your Apple Watch? I have had mine for over a year but I’m still lost on really any apps that are great to use on it. I’m assuming the Fitness one I know I can see my steps but I don’t even know how I compare each day or do you set reminders for it to vibrate to get you moving?
Mix and Match Mama says
Yes! I need to do an updated one. You can see my most recent one though in the meantime here: https://mixandmatchmama.com/2021/11/apple-watch-series-7-review/
Laura says
Yes! I park far away, sneak in walks while I’m waiting on something, take the stairs whenever it’s an option. My neighborhood isn’t really walkable (too hilly and no sidewalks) but I work downtown and I have figured out a 1.5 mile loop I try to do at least once a day, sometimes twice. I always say ‘a body in motion stays in motion’
Kristin says
Love staying active, and I’m sure your tips will help a lot of people incorporate more active time into their days. I completely agree about functional mobility, but would recommend keeping a hand on the handrail as insurance when using stairs, even if you aren’t actively using it for support. I somehow slipped on our garage steps in December. I landed on the concrete on my right foot and completely tore my ACL, sprained my MCL, and have several small fractures that fortunately aren’t a big deal in the long term. So be active, but do be careful on stairs!!
Heather Bramlett says
Love this! I am going to really focus on doing things without my hands. I never thought of that.
Mix and Match Mama says
I hadn’t either, but now, I think about it all the time.
Rita says
It’s a great tip. However, having smashed my knee to pieces back in 2020 sitting on the ground and trying to get up without using my hands is hard. My physio at the time would have me sit on a chair and cross my arms over my chest and lift myself up off the chair without using my hands to push myself up.
Allison says
I love this and agree with everything! I have to be outside, treadmills are the worst lol. And I love parking farther away as well and using stairs when I can. I teach 5th grade so we go to overnight camp every fall. This past fall we had two golf carts at our disposal but, as a team, we opted instead to cover 32 miles walking at camp for 2.5 days! Boy did we come home feeling good! The only one I’m a stickler on is using the handrail while taking stairs but that’s because my young, healthy cousin went up to tuck his three kiddos in one night like every other night of his life then slipped and fell down his stairs that he’d covered millions of times, fell the wrong way, and died. Awful. And a freak accident. But I still have a big, weird thing about using handrails on stairs! 😉
Stephanie Harris says
I stay Active in my 60s. I have had A doctor, a PT and a PA remind me to take deep cleansing breaths all day. It seems it is very good for well being and your body, in general.
K.K. says
Starting the standing up from criss cross sitting practice NOW! 😉 😉 😉
Elizabeth says
On the days that I work, I get up and walk when I need to get through emails. The building I work in is 1/4 mile from one end to the other, so whether it’s sunny, raining, or snowing I can take my phone and work through email as I walk (either inside the building or outside). It also forces me to focus on working through my inbox and not the other tasks I tend to want to knock out when I’m at my desk. 🙂
MelanieL says
Yes to #2 ESPECIALLY if you work a sit down job! I use a Fitbit and I’ll never forget how shocking it was on the first day I wore it to work. I was barely getting in 1500 steps between 8am and 5pm. I now try my best to move when it tells me to (250 steps/hr) but I really try to get 3000 before 5, my daily goal is 7500. On the weekends, I love hitting my mark earlier in the day when I can continue to rack them up! 🙂
And, wow #9 is fascinating! I’m going to implement this as much as I can, thank you for sharing this tip!
Nicole says
Love this! Can’t wait to hear more about how you’ve also changed your exercise routine! How many steps do you typical get? And what’s your move ring set at? Thanks!
Mix and Match Mama says
I haven’t changed those metrics. I still aim for 15,000 a day (some days though, I only get to $10K). My stand metric is 12 hours and my move metric is at 550 which are both pretty easy to do.
Sarah M. says
Our kids walk to school and I take the subway so I get to walk to and from there. We often walk to do errands, and in the summer bike to those farther distances. Bonus is that you don’t need to find a place to park!
Denise says
I’m always interested in finding new ways to make everyday chores/tasks more active! Some ideas include putting your favorite music on and dancing/singing along while doing chores, like washing dishes; making multiple trips carrying things up/down the stairs instead of overload yourself to make one trip; and my personal favorite is alternating sitting/standing while folding laundry from the couch and watching a show – sit while folding one item, stand to fold the next, sit for the third, etc and you’ve completed multiple rounds of squats by the end!
Elizabeth says
Could you post some of your favorite health and fitness podcasts? You may have done this before if so a link would be appreciated. Love the Live to 100 – The Secrets of the Blue Zone documentary.
Mix and Match Mama says
Yes! My two very favorite are Peter Attia and Cynthia Thurlow. I love the experts they bring on. I find each conversation so invaluable.
Elizabeth Spooner says
I do listen to Just.Ingredient’s podcasts. She has some great health experts on also, if you are looking to add to your podcast list.
Stacy says
I am guilty of marching in front of the stove to get my steps while I brown ground beef/cook dinner. My hubs thinks I’m crazy! Shay – how many steps per day do you aim for?
Mix and Match Mama says
Well, I think you’re brilliant! I aim for 15k a day!
Kelly Bonner says
I have recently begun walking atleast 2 miles each day (I’m a teacher, so I’m “walking” all day) but intentionally walking for a set amount of time is new for me & I love it! My kids ride their scooter & I put my air buds in with a podcast. Makes me so happy! ☀️
Brenda says
We just arrived home from being in AZ (I live in the Midwest). I took a look at myself in the mirror and was surprised that I could see a change in the puffiness of my face…from just four days. While in AZ we walked everywhere. The sun was out, we were active outside almost all day, each day, and I loved every single minute of it. I have a very sedentary job, along with a 1-hour commute both ways. Reading this post (BTW, such perfect timing) and all of the other things you’ve been sharing with us in 2024…I just have to find a way to be more active. I feel so much better physically and mentally. I’m in my 50’s now and have so much perspective about different time periods and activity in my life. I work in healthcare, I see firsthand the benefits of living a more active life. My list could go on and on about how aware I am of the positivity of being active and how it contributes to our health. I write this tonight with a renewed hope and plan to strive for changes to feel better. Thanks for all you share, Shay.
Chris says
Love this wellness journey. I too, have good genes. My dad is 90 and my mom 83 and both walk, use stairs, go exercise with others, mow lawn, shovel snow, do laundry and vacuuming and it keeps them active and able to move. I got an Apple Watch last April and now wonder why I waited, oh, I know, I don’t feel like I deserve nice things. I traded in old Apple products for $200 credit. It helps a lot with movement and the encouragement it gives me to reach my goals is the only encouragement I get some days. I have belonged to a gym for a long time and love lifting weights and walking. I love to travel and want to be able to as I age. Thank you for the tips.
Arika says
Earn your shower. I LOVE THIS!
Kacy M says
My dad and I are believers in #4! We always park far away and walk. If I’m with friends they always think it’s weird and I get that, but we have legs for walking (which I often remind them of haha).
Lexie miller says
Hi! I am curious about how many steps you get a day on your watch? I know 10k is what to aim for according to many, but I’m thinking it should be higher so was wondering what you end up with with all of your active pieces to each day! Thanks!!!
Mix and Match Mama says
My goal is 15k a day. Some days, I’ll do closer to 17k (especially if I run that day), but then other days, I barely make 10k. Fifteen seems to be my sweet spot of a “reasonable goal” for my lifestyle.
Emily says
Just came back to say this post has stuck with me, Shay, and reinvigorated my desire to do some of these simple things! I’ve been parking far away for the last week and thinking of you each time 🙂
Mix and Match Mama says
YAY!!!!