Add more physical activity to your daily routine.

While exercise helps in keeping you fit, it will not offset several hours of sitting. It is therefore more important to keep your body active throughout the day.


  1. Reflect on how many hours a day you spend seated, and commit to slowly adding a little movement.
    During a typical day, you might sit down while eating breakfast, during the commute to and from work, at work itself, during dinnertime, etc. All these hours add up, so try to add a little activity to your routine. For example, take the stairs instead of the elevator.
  2. Reduce the amount of time you spend seated.
    You should aim to sit for fewer than six hours per day. Try to find a way that you can work while not seated (i.e., use a treadmill desk). When it comes to relaxing at home, limit yourself to two hours of seated television a day.
  3. If you have to remain seated for a long period of time, take a break every 20 minutes.
    Stand up, go for a short walk, or even just stretch.
  4. Have standing or walking meetings.
    Alternatively, go for a walk whenever you are on the phone, when your brain is filled with new information to remember, or even when you just need to be in a different environment to get that burst of creativity.
  5. Aim for 10,000 steps per day or 70,000 steps per week.
    Measure this movement with something—a pedometer, watch, smartphone, etc. Aim to spend at least five minutes outside every day too.
    To meet this goal, start trying out micro-activities such as taking the stairs or parking further away from the door. Challenge yourself to be active every day of the year; aim to take at least a few more steps tomorrow than you did today.
  6. Motivate yourself with a photo, note, or quote.
    Make sure that this is a deeply personal motivation for you to move more.


No insights yet

Take action!

Our mobile app, Mentorist, will guide you on how to acquire this skill.
If you have the app installed

Our site saves small pieces of text information (cookies) on your device in order to deliver better content and for statistical purposes. You can disable the usage of cookies by changing the settings of your browser. By browsing our website without changing the browser settings you grant us permission to store that information on your device.