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  • Writer's pictureKely Kuhn PT

Easy Ways to Move Anywhere, Anytime

Updated: Nov 13, 2019

We all know we need to move more. We have all heard that movement is medicine and that sitting is the new smoking. As well intentioned as these new catch phrases are they may, for a lot of people, just be another thing that becomes a struggle to keep up with.

I believe we should be encouraging all people to move in whichever way works for them. I love all the different types of fitness activities available including Cross Fit, Pilates, spinning, and any other craze out there. They are all great and this is not a knock on any type of exercise. I strongly believe that people should find what they love and do it.

However, so many people in today's society are struggling to get the movement in because of busy lifestyles. For others, fitness classes might be intimidating so they are afraid to go or join. Some people just do not know where to start. Too many times the fitness and healthcare industries chalk this up to excuses, instead of taking the time to understand challenges that may be keeping someone from a healthier life style. I believe we need to help those that struggle to move in their life to find strategies that work for them.

This recent Washington Post article discusses how we really are not biologically programed for exercise. Our brains are programmed for purposeful movement, work and play, and then rest to conserve energy. We do not get a lot of movement with work in today's society and we play less as we get older. The only reason we need exercise is to fill in for the lack purposeful movement in our day-to-day lives. But our brains may resist this formal exercise because it's not purposeful ( work or play) and may instead crave rest. The psychology behind this may explain why many of us struggle to stick with formal exercise programs. If formal exercise programs are not working for you, you can add movement in many other ways. Taking your dog for a walk, partaking in a hobby you really enjoy or even playing with your kids all count as movement and might be a start to add more movement in your life. I suggest checking out Fitness Lab Pittsburgh, FitLabPGH, a great podcast about adding movement into our daily lives, if you are looking for inspiration and tips.

Others who just feel too busy with day-to-day life may need strategies to just sneak in movement throughout the day. This may also be a needed strategy for some who do exercise regularly but then spend most of their work day at a desk. One hour of exercise may not always be enough to combat 8 hours of sitting at a desk. There are little easy ways to sneak in some movement throughout the day that may not interrupt your busy day. For example, standing up from a desk every 20 minutes, even just for a second, is significantly better than sitting for hours at a time without getting up.

With that in mind, I'm going to begin a "Move Anywhere, Anytime" series. Every Thursday I will try to post one video of an exercise or tip to add movement into your daily routine. I'm still going to encourage and teach traditional exercise in my telehealth practice, as I value that immensely. However, in addition to that, I want to offer strategies that anyone can use anywhere So please tune in on Thursdays to my Facebook Page, Instagram or Twitter for future tips.


Itcowitz, C. (2016, September 15). this Harvard Professor explains why we were born to resist working out. Retrieved November 1, 2019, from

Lab, F. (2019, September 15). Will Weiner- Xpogo. Retrieved November 1, 2019, from


This program, videos and content is not intended to diagnose or treat any illness or injury. It is for educational purposes only. If you chose to try any of the exercises presented here do so at your own risk. Please consult a physician before you start any new program.

Not every exercise is safe for everybody. Correct execution of all exercises is imperative to prevent injury. Please consult a healthcare professional if you have any questions about your exercise execution or if an exercise is right for you.

You are responsible for yourself and will not hold Kelly Kuhn or Kelly Kuhn Physical Therapy liable for any injury or illness.

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