Make Your Day Harder: How to Incorporate Movement into Your Everyday Routine

September 5, 2023 | by

man in white button up shirt and white pants sitting on brown wooden chair Photo by Ranjan Prabhat on Unsplash


We live in a world where convenience often takes precedence over health. Our sedentary lifestyles and lack of physical activity have led to a rise in chronic diseases and poor overall well-being. However, there is a grassroots movement that aims to change this. Make Your Day Harder is a movement that encourages people to find triggers in their everyday routines to move more and make positive, healthier changes in their lives.

The Power of Triggers

Triggers are small cues or reminders that prompt us to take action. They can be anything from a reminder on your phone to a sticky note on your mirror. By identifying triggers in our daily routines, we can create opportunities to incorporate movement and make our day harder in a good way.

1. Take the Stairs

One simple trigger that can make a big difference is taking the stairs instead of the elevator or escalator. This small change can help increase your daily step count and improve cardiovascular health. Plus, it’s a great way to sneak in some extra exercise without dedicating extra time to it.

2. Walk or Bike to Work

If you live within a reasonable distance from your workplace, consider walking or biking instead of driving. Not only will this help you get some exercise, but it will also reduce your carbon footprint and save you money on gas. If walking or biking the entire way is not feasible, try parking further away from your office and walking the rest of the distance.

3. Stand Up and Stretch

Sitting for prolonged periods can have detrimental effects on our health. Set a reminder on your phone or computer to stand up and stretch every hour. These short breaks will not only help improve circulation but also give your eyes a much-needed break from the screen.

4. Make Chores Count

Household chores are often seen as a chore, but they can also be a great opportunity to move more. Vacuuming, scrubbing the floors, and doing laundry can all be turned into mini workouts. Put on some energetic music and make it a fun activity that gets your heart rate up.


By identifying triggers in our everyday routines, we can incorporate more movement into our lives and make positive, healthier changes. Whether it’s taking the stairs, walking or biking to work, or making chores count, every small action adds up. So let’s join the Make Your Day Harder movement and start moving towards a healthier, more active lifestyle.


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