22 Things you can do to get your butt moving

Exercise, Activity, move your butt
"The best activities for your health are pumping and humping." – Arnold Schwarzenegger

What makes Olga run?” by Bruce Grierson is a book I recently enjoyed reading. It’s about a 90-something Track Star Olga who lives in Vancouver (*) and what she can teach us about living longer, happier lives. Let me quote:

…. The difference in health benefits between sitting stock-still and walking across the room to get a pen, Swedish researchers recently concluded, is probably greater than the difference in health benefits between being an “exerciser” and a “non-exerciser”. In other words, if I found a reason to get up and move around regularly all day, my health would improve even if I never got another run in again. …”. Can you be healthy without being fit? It appears so.

Here are 22 things you can do to get moving more:

At home

  • Get dressed standing up, don’t sit on the bed to put your pants on.

  • Pick things up from the floor: pennies, cat hair on the carpet, everything counts (bend your knees when squatting down).

  • Volunteer to organize the garage, cellar, or attic.

  • Mow your lawn, or take up gardening.

  • Enjoy the ride with the vacuum, sing or whistle when you’re cleaning the windows.

  • Play with your kids outside or challenge them on the Wii Fit instead of watching TV.

  • Invest in a mini trampoline and workout DVD’s (see examples in my library).

  • Do 3 x 10 push ups against the wall and sit down on a chair and stand up without using your hands 3 x 10 during the day.

  • Walk around while being on the phone.

At the office

  • Check out how the coffee tastes in other departments. This is also a great way to make new friends.

  • Volunteer for getting more copy paper from the storage room.

  • Use the bathroom on another floor. Again this is a great way to make new friends and maybe discover that they have softer toilet paper on the second floor.

  • Do not eat lunch at your desk. Check out the new restaurant or supermarket that’s two blocks away. Go for a walk and enjoy your lunch on a park bench.

  • Instead of discussing a topic by sending email after email go for a walk with the person and chat while enjoying the fresh air. Instead of phoning your assistant leave your desk and go visit your assistant. She/he will feel honored by your visit.

  • How about a flexible desk where you can stand or sit and work.

  • Smuggle the exercise pamphlet from the airplane into your laptop bag and follow the routine at your office. Encourage your co-workers to do so as well.

Out and about

  • Make a habit to use the stairs and not the elevator if we are talking about two stories or so.

  • Do not wait until a parking space right in front of the entrance opens up. Park further away and enjoy the walk.

  • Use public transportation or ride your bike to work, school, or appointments.

  • Carry your groceries yourself.

  • Explore activities outside of your home like swimming, snow shoeing, walking your neighbor’s dog.

  • Go for a 30-minutes walk every day, rain or shine.

Commit to a healthier and happier you right now. Write the things you would like to add to your daily routine on a piece of paper and stick it on your fridge door or your computer screen. Make a contract with yourself and stick to it. It’s all about commitment.


(*) Olga died in summer 2014. May she rest at peace. She really taught us something about aging.

22 Things you can do to get your butt moving by
Tanja Knapp
About the Author
Tanja Knapp

Tanja Knapp is an Explorer, Adventurer and Happiness Hunter currently camping in beautiful Vancouver, Canada. Her roots are in Germany where she grew up on a remote farm. A colony of abnormal cells in her cervix taught her the lesson that would change her life forever. Life doesn't get better by chance, it get better by change. She truly believes in creating happiness & health through constant adapting, growing and evolving. Her super power is curiosity. With her blog she likes to inspire others to explore uncharted territory.

If she is not busy writing, running, swimming or cycling, she is expanding her knowledge, exploring the World, and taking on new challenges.

She is a Registered Holistic Nutritionist and graduated with an Honors diploma in Holistic Nutrition from the Canadian School of Natural Nutrition in 2013. She obtained a Hospitality certification in 1998 and a Marketing Communications diploma in 2004. She has worked both in Europe and North America.

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