Boost Your Fitness: Best Ways to Be More Physically Active

In today’s busy world, finding time for physical activity can be a challenge. Whether you work at a desk, manage a household, or are recovering from an injury, maintaining a physically active lifestyle is essential for your health and well-being.

At Shanti Physical Therapy, we understand the importance of regular movement. Physical activity not only helps with weight management and muscle strength but also boosts your mood, energy levels, and reduces the risk of chronic diseases like diabetes, heart disease, and even certain cancers.

Here are some simple, practical ways to add more physical activity to your daily routine, even if you’re short on time or new to fitness.

1. Take Short Walks Throughout the Day

Walking is one of the easiest and most effective forms of physical activity. You don’t need a gym membership or any special equipment—just a pair of comfortable shoes and a few spare minutes.

Try this:

Take a 10-minute walk after each meal.
Use stairs instead of elevators.
Park farther away at work or the grocery store.

Studies show that even short bursts of walking can improve cardiovascular health and mental clarity. (Harvard Health)

2. Stretch or Do Light Exercises While Watching TV

Rather than sitting idle during your favorite show, use commercial breaks or quiet scenes to do stretches, yoga poses, or bodyweight movements like squats and lunges.

Benefits include:

Improved flexibility and circulation
Muscle tone and joint mobility
Reduced stiffness and discomfort from prolonged sitting

If you’re recovering from an injury, our therapists at Shanti Physical Therapy can create a safe at-home stretching plan tailored for your needs.

3. Add Movement to Daily Chores

Household tasks like vacuuming, sweeping, gardening, or washing your car all count as physical activity. Try to approach these chores with more intensity or mindfulness.

Tip: Put on music while cleaning and move with energy—it turns a mundane task into a mini workout!

Research shows that “non-exercise activity thermogenesis (NEAT)”—the calories burned through everyday activities—plays a significant role in overall health. (Mayo Clinic)

4. Try Desk Exercises or Standing Desks

If you work long hours at a desk, sitting for prolonged periods can strain your body and increase the risk of poor posture, back pain, and even metabolic disorders. A standing desk, or periodic desk exercises, can combat this.

Suggestions:

Do ankle circles, seated leg lifts, or neck rolls.
Set a timer to stand and stretch every 30 minutes.
Alternate between sitting and standing throughout the day.

Want more support? Visit us at Shanti Physical Therapy to learn ergonomic postures and movements that support spinal health.

5. Join a Group Fitness or Activity Class

Accountability and fun are key motivators. Consider joining a local dance, yoga, Zumba, or strength training class. Many community centers or fitness studios offer beginner-friendly sessions.

Why group activity helps:

Encourages social interaction
Increases consistency
Enhances motivation through peer support

If you’re dealing with pain, stiffness, or injury, we offer personalized therapeutic exercise programs that match your current fitness level while avoiding strain or re-injury.

6. Use Technology to Stay Motivated

Fitness trackers, apps, and smartwatches are great tools to monitor your activity and set daily movement goals.

Top free apps:

Google Fit or Apple Health
Nike Training Club
MyFitnessPal
Seven – 7 Minute Workout

These apps often include reminders, guided workouts, and goal-setting features that help build a habit of movement. Research supports the use of tech to promote long-term physical activity behavior change. (NCBI Study)

7. Book a Physical Therapy Assessment

If you’re facing discomfort, injury, post-surgery recovery, or simply need expert guidance on how to get moving safely, working with a licensed physical therapist is a game-changer.

At Shanti Physical Therapy, we assess your current mobility, posture, muscle balance, and pain points to design a custom fitness plan. Our goal is to help you move safely and confidently—whether you’re starting from zero or returning after injury.

Final Thoughts

Being physically active doesn’t have to mean spending hours in the gym. It’s about adding intentional movement into your daily life and making it a regular habit. Small changes—done consistently—lead to big results.

At Shanti Physical Therapy, we are here to support your journey. Whether you’re in East Windsor or Edison, New Jersey, our team provides evidence-based care and individualized programs to help you move better and feel your best.

Let’s get moving—one step at a time.

📍 Visit us:

East Windsor & Edison, NJ
📞 Call: (609) 912 4477 | (732) 243 9740
🌐 Website: www.shantirehab.com