We've all said at some point in our busy life, "Who has time to exercise when you're..." just fill in the blank: a working parent, a shift worker, a person who works two jobs, who takes care of their parents, kids and a few pets, someone who doesn't have time to watch a show for many different reasons.

Most of us have tried everything. And we probably come to a common conclusion: you have to find time in your day to fit at least half an hour of exercise in.

And here comes a tip: Try adding a few extra activities throughout the day and week to keep your body moving. Just a few extra minutes of movement is all it takes, for starters.

Here are 9 ways to get more exercise during the day.

1. Take the stairs

Yeah, I know, could it BE more cliché advice? (channeling my inner Chandler right now). Taking the stairs is probably one of the top 3 recommendations regarding physical activity and I’m pretty sure you've heard it a thousand times. However, using the stairs instead of the elevator improves your heart rate, can assist you in practicing balance, and builds lower limb strength. And really, how much time would you save in the elevator? 2-3? Your body will thank you within a month. Don’t forget to stretch your feet on the last step! 

2. Suggest a walk meeting

If you work from home and have scheduled calls, go for a walk while taking a couple of those. This means, though, that you don’t need your laptop for the call; if not, put your headphones on, set up the noise cancellation (unless you live in a quiet area), and enjoy your meeting. This is almost a genius way to incorporate some minutes of walking into your daily routine without stressing that you won’t have time to do the job; on the plus, it also serves as a great way if you need a change of scenery. Do the same at the office; invite your colleagues to meet while walking. A walk will strengthen team bonding and perhaps inspire you all to get creative. 

3. Walk to errands

While it’s always time efficient and easy to do an Instacart and get over with it, why not try and walk to the grocery store or grab your medicine? Grab a cart, go around the aisles, research the products, and choose vegetables. And who knows? Apart from walking, you may discover new products for a new recipe. Also, try to do quick errands without taking your car. 

4. Park a little further away

If you use your car and you are not willing to give up on it, then park a little further away, no matter where you are. The bliss of parking right outside your destination is huge but doesn’t favor our physical activity goals. So next time you are out, and if you're in a safe and well-lit area, consider parking a little further away from your destination. You will accumulate some walking minutes.

5. Exercise or stretching while watching TV

Well, when we are big fans of “Netflix and chill”, and this goes far beyond it, but if it makes us healthier, it’s worth it. While watching TV, walk on the treadmill, stretch, grab your dumbells to strengthen your arms, or do Pilates during the episode. You don’t need to sweat; even a few reps of some exercises will make a difference in your strength, posture, and flexibility.

6. Dance

Dancing is a great aerobic workout that can improve your heart health, lower blood pressure, and increase lung capacity. Not to mention what it does to your mental health. It is also a great way to burn calories and improve your balance and rhythm. Put on headphones, pick your favorite playlist, and start exploring your inner dancer. You can also do it while cleaning or cooking to make it even more fun. Plus, you can do it as a game or competition with your family or friends.

7. Organize a games night

Swap cards or board games for games that require more energy. Hide and seek, treasure hunt, Twister, freeze dance, VR, musical chairs, jump rope, and even mime. While UNO and Monopoly are at the top of our list, sometimes we need to shake this body!

8. Go for walking drinks

If you feel like socializing but are bored going for drinks again, why not get your drink and walk? Walking drinks combine socializing with a gentle stroll, making it a more active and engaging way to catch up with friends or family. Remember that the concept is not about getting intoxicated while walking. It's about enjoying a beverage (alcoholic or non-alcoholic) while taking a leisurely walk, usually in a pleasant setting. 

9. Have more sex

Sex is a physical activity that involves movement, increased heart rate, and muscle engagement, all of which contribute to burning calories. According to research, sex burns about 3.1 calories per minute for women and about 4.2 calories for men. So, while it's not the same as a vigorous run, you can (definitely) sweat during sex and benefit in all sorts of ways.