15 simple ways to add incidental exercise to your day

When life is busy, exercising every day can feel like a challenge. On those days when fitting in a full workout isn't an option, you can focus on small bursts of movement in the form of incidental exercise.

The good news is you don't have to commit to intense exercise every single day to enjoy the benefits of being active. Consistency is one of the most important parts of maintaining a healthy lifestyle, and spreading regular movement out across the week is far more effective than the occasional all-out workout.

This is where incidental activity can come in!

Incidental exercise is all about weaving movement into your daily routine. Small choices, like skipping the escalator to take the stairs or getting off the bus a stop early so you can walk a little farther, add up over time. Plus, it's a great way to start working on your health and fitness while on a weight loss journey.

To help you get started, we’ve rounded up 15 simple and creative ways you can fit more incidental exercise into your busy day. Let’s get started!

What is incidental exercise?

Incidental exercise refers to the small, everyday movements you make that naturally add more activity to your routine without requiring a dedicated workout. It’s about finding opportunities to move more as part of your daily life, like taking the stairs instead of the elevator, walking while chatting on the phone, or parking further away from the store entrance.

These little bursts of activity may not seem like much, but they can really add up over time, helping to boost your overall fitness and burn calories.

For busy women juggling work, family, and social commitments, incidental exercise is a practical and manageable way to stay active, even on hectic days. The beauty of it? It’s flexible, easy to incorporate, and can seamlessly fit into your lifestyle.

What is the difference between planned and incidental exercise?

Planned exercise and incidental exercise are two different ways to stay active, and both have their place in a balanced lifestyle.

Planned exercise includes the structured workout sessions you carve out time for, like hitting the gym, attending a yoga class, or going for a run. It’s intentional and typically designed with specific goals in mind, such as building strength or improving endurance.

On the other hand, incidental exercise happens naturally throughout your day, without needing a dedicated time slot. It’s the everyday movements like taking the stairs, walking to the store, or carrying groceries that subtly contribute to your fitness.

While planned exercise can provide targeted health and fitness benefits, incidental exercise is an easy way to stay consistently active, especially on days when life gets busy. Together, they form a practical and sustainable approach to maintaining an active and healthy lifestyle.

How much exercise is enough?

The Australian Department of Health recommends that adults stay active most days, ideally every day. Each week, you should aim for:

• 2.5 to 5 hours of moderate-intensity activities like brisk walking, swimming, or even mowing the lawn
• 1.25 to 2.5 hours of vigorous-intensity activities such as jogging, aerobics, netball, soccer, or fast cycling. You can also mix moderate and vigorous activities to suit your routine.

Remember, not every bit of movement needs to be part of a strict or structured exercise routine. Adding more movement into your day, like taking the stairs or walking while running errands, can make staying active feel natural and sustainable. It’s all about finding what works for you!

What if I just don’t like exercise?

Not a fan of exercise? That’s completely okay, we understand! Maybe past experiences left a sour taste, or sticking to a routine felt impossible. The last thing we want is for movement to feel like a dreaded chore.

The truth is, moving your body has so many benefits beyond physical health, and it’s something that can add value to your everyday life rather than being a temporary program.

Instead of pushing yourself into a workout you dislike or dragging yourself to the gym, focus on small ways to move more throughout your day. While you do that, take the time to discover activities that genuinely make you happy. Movement should be something you look forward to, not something you have to endure!

The health benefits of exercise

Exercise offers great benefits, both for your body and mind, making it a powerful tool for enhancing your well-being. Regular activity can help:

• Reduce stress levels
• Boost energy levels
• Improve mood
• Maintain a healthy weight
• Sharpen your focus

What are the benefits of incidental physical activity?

As we mentioned earlier, not all movement has to be vigorous intensity physical activity to be impactful. And, incidental activity has many benefits.

By weaving simple movements into your day, like walking more, climbing stairs, or standing instead of sitting for long periods, you can help improve circulation and even enhance your energy levels. Regular bursts of activity also help burn extra calories, tone muscles, and maintain a healthy weight over time.

Beyond physical benefits, incidental exercise can lift your mood, reduce stress, and increase overall productivity by keeping you active and alert.

Where do I start with exercise?

It can feel daunting to start a regular exercise routine, which is completely understandable. Instead of feeling like you need to throw yourself into a structured exercise program, you might like to start to increase your incidental exercise as a way to ease yourself into it.

It can start with something as simple as going for a daily walk around the block or getting off the bus a stop earlier to get a few more steps in. From here, you can start building your confidence to create a routine.

Begin by reviewing your schedule and setting aside dedicated time for movement — treat it like any other important appointment. When building a new habit, small steps lead to big changes. If you’re not exercising regularly right now, start with one session a week and grow from there.

It doesn't have to be a gruelling HIIT workout either — aim for something as straightforward as a walk. Put on your workout clothes or commit to 5 minutes of movement. Sometimes just getting started is all it takes to feel ready to do more.

Here are some simple tips to help you move forward:

• Lay out your activewear next to your bed the night before
• Working from home? Stay in your activewear so you’re always ready for a quick session
• Gradually increase how often or how long you exercise — you don’t need to finish an intense workout right off the bat!

If you have more time, aim for 30 minutes of daily movement, like a walk or an at-home workout. Try something fun, like dance classes, martial arts, or a team sport, to see what excites you. Pairing up with a friend or workout buddy can also help keep you accountable and make it more enjoyable!

15 ways to increase incidental exercise

Here are 15 ideas to help you move more without having to overhaul your routine or commit to intense fitness goals:

• Walk or bike instead of driving when you can
• Enjoy your lunch break at a nearby park and walk there
• Turn work calls into walking meetings
• Take the stairs whenever they’re an option
• Park your car a bit farther from your destination
• Dance around the house to your favourite playlist
• Hop off the bus or train a few stops earlier
• Carry smaller loads of groceries from the car for extra steps
• Spend time gardening and get your hands dirty
• Try an unconventional hobby like hula hooping or roller skating
• Schedule walking catch-ups with friends instead of coffee dates
• Stretch or do simple exercises during TV commercial breaks
• Use a standing desk or take standing breaks if you work at a desk
• Set reminders to stand and stretch or walk for a few minutes during long work sessions
• Engage in more vigorous household activities, like washing the car

The key is to find ways to move that feel natural and enjoyable. With these little changes, you can stay active without even realising it.

What if I miss a workout?

Life gets hectic, and sometimes other priorities take over, or you just don’t feel your best, and that’s okay. On those days, try to fit in some light activity or find ways to move naturally throughout your day.

• Take a 15-minute walk with your dog or family
• Do some gentle stretching or a calming yoga flow
• Try a quick 10-minute session with a skipping rope

Skipping a workout is completely normal. What matters is that you give yourself grace and keep moving forward when you’re ready.

Exercise and weight loss

Exercise alone isn't a weight loss solution. Sustainable weight loss requires a holistic approach like Juniper’s Weight Reset Program — get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

Health coaching is used to assist you with lifestyle changes including sticking with a routine and a support system of other women on the journey with you, so you feel less alone, while one-on-one health tracking gives you a personalised experience.

Weekly check-ins with your health practitioner are used to track your physical, mental and biometric health, where adjustments can be made to suit your individual needs. If you want to be supported through every step of your weight loss journey, this is how to do it.

For best results, it’s also important to think of weight loss in the big picture. Incidental exercise is a great start, but other methods can help too.