Small moves, big gains: How to “sneak in” short bouts of activity for a healthier you

What if getting more physically active was easier than you thought? No gym, no special equipment — just short and simple movement sessions sprinkled in throughout your day that can turn even the most mundane tasks into opportunities to boost your health and well-being. From squatting while brushing your teeth to stretching during your coffee break, these little bursts of activity can add up to big health benefits over time.
ParticipACTION, a national non-profit organization that inspires and supports people living in Canada to make physical activity a vital part of their everyday lives, is encouraging everyone to sneak in more movement with its Sneak It In challenge.
“People underestimate the benefits of small bouts of physical activity,” said Dr. Leigh Vanderloo, PhD, scientific director at ParticipACTION. “But research shows that even short bursts of physical activity like taking the stairs or ramp, using active transportation to get around, or strolling over to a colleague’s desk (versus calling or emailing them) can offer big health benefits. Over the course of a day, these small increments of movement add up and can improve your cardiometabolic health, reduce stress, boost your mood and increase your overall energy levels,” she added.
To kickstart sneaking more movement into your days, try these ideas:
It’s key to change your mindset around getting active, too. Think of it less as a chore and more as a form of self-care and a way to boost your energy.
“The thing about physical activity is that it’s not one-size-fits-all — any activity you love doing or suits your circumstances counts. Something is better than nothing,” Vanderloo added.
Research shows that getting active, even if you’re feeling tired, can be exactly what your body needs. But if you need an extra nudge, plan to reward yourself for moving regularly (maybe with some new sneakers for your daily walks, for example).
“Rewarding yourself for regular movement can be motivating,” Dr. Vanderloo added. “Consider setting small goals and celebrating achievements, like reaching a daily step count. Finding an accountability partner can also help keep you on track.”
To help motivate you to incorporate physical activity into your day, ParticipACTION is offering exciting prizes as part of its Sneak It In challenge, running from September 23 to 30, 2024. Join through the Optimity app, where you can track your movement and have a chance to win daily prizes like Amazon gift cards and grand prizes such as a TUT Rower or a Garmin Forerunner 165 smartwatch.
The Sneak It In challenge is a great way to kickstart a healthy routine this fall. To maintain it long-term, Vanderloo recommends adding variety to your activities, trying new forms of exercise and challenging yourself with new goals to prevent boredom.
Join the ParticipACTION Sneak It In challenge now! Learn more here and join the challenge, which runs from September 23 to 30 on the Optimity app for a chance to win great prizes just for sneaking in activity throughout your day.