snEak it in

Learn how sneaking in physical activity whenever, wherever and however you can will help you be your best self.

person in wheelchair on basketball court bouncing a basketball

what is sneak it in?

Sneak It In is a campaign that encourages people to sneak small bouts of physical activity in whenever, wherever and however works best for them. While everyone’s life situation is different, making room in our busy schedules for short movement breaks will help us be our best selves by improving our moods, energy, creativity, focus, productivity and more. You don’t have to lift weights at a gym, take high-intensity exercise classes or run a marathon. Any physical activity you love doing or suits your needs or circumstances counts.

Break down barriers to getting active and reap the benefits

An active day brings benefits that can significantly improve your overall well-being. But many people face common barriers that prevent them from getting and staying active. By understanding these barriers and finding ways to overcome them, you can reap the many benefits of an active day and enjoy a healthier life.

Benefits of an active day

Boosted mood
More energy
Increased creativity
Improved focus
Increased productivity

Barriers to an active day

Time constraints
Lack of planning, motivation and energy
Costs and financial commitments
Fear of injury
Low peer and/or family support
Extreme weather events

6 tips to sneak physical activity into your daily life

Make your everyday actions active actions

Find opportunities to get active while working, studying, volunteering, engaging in self-care activities, doing chores and errands, and/or waiting. Take meetings and calls on the move, do a few squats while brushing your teeth, take a short dance break while unloading the dishwasher, stretch on the spot while waiting in line or for the elevator and/or lunge to and from your vehicle.

Use active transportation

If you’re able, walk, wheel or cycle to and from work, school appointments and/or shops, even if it’s just for part of the way. Taking public transit? Get off a stop or two earlier or take the stairs instead of escalators at stations. Driving? Park farther away from your destination. Working from home? Go on a walk or wheel before and after work to simulate a commute.

Exercise to energize

View physical activity less as a chore and more as a way to boost your energy. Sometimes we don’t move because we’re tired, but research shows that getting active can be just what we need!

Set movement break reminders

Set reminders on your phone, computer or tablet. Treat your active breaks like meetings, appointments and other obligations by planning them and blocking the time in your calendar so you’ll be more likely to stick with them.

Keep exercise equipment handy

Make small fitness equipment like resistance bands, dumbbells or a jump rope accessible for quick workouts. Or simply store a pair of running shoes under your desk or in your personal vehicle.

Have active playtime

Play interactive games with your family that require physical movement. Playing tag or hopscotch with your kids or playing fetch with your pet could be active for all of you!

Set movement break reminders

Set reminders on your phone, computer or tablet. Treat your active breaks like meetings, appointments and other obligations by planning them and blocking the time in your calendar so you’ll be more likely to stick with them.

Keep exercise equipment handy

Make small fitness equipment like resistance bands, dumbbells or a jump rope accessible for quick workouts. Or simply store a pair of running shoes under your desk or in your personal vehicle.

Have active playtime

Play interactive games with your family that require physical movement. Playing tag or hopscotch with your kids or playing fetch with your pet could be active for all of you!

Make your everyday actions active actions

Find opportunities to get active while working, studying, volunteering, engaging in self-care activities, doing chores and errands, and/or waiting. Take meetings and calls on the move, do a few squats while brushing your teeth, take a short dance break while unloading the dishwasher, stretch on the spot while waiting in line or for the elevator and/or lunge to and from your vehicle.

Use active transportation

If you’re able, walk, wheel or cycle to and from work, school appointments and/or shops, even if it’s just for part of the way. Taking public transit? Get off a stop or two earlier or take the stairs instead of escalators at stations. Driving? Park farther away from your destination. Working from home? Go on a walk or wheel before and after work to simulate a commute.

Exercise to energize

View physical activity less as a chore and more as a way to boost your energy. Sometimes we don’t move because we’re tired, but research shows that getting active can be just what we need!

Get More Tips

3 tips for organizations to help their members sneak physical activity into their days

a pair of white sneakers representing active transportation

Encourage and enable active transportation

Offer incentives for those who walk, wheel, cycle or take public transit to get to and from work, school or volunteering, and provide bicycle racks, showers and changing facilities with lockers or cubbies.

Develop policies that support physical activity

Provide flexible schedules, offer opportunities to work, volunteer or study from home, and implement dress codes that allow employees, students or volunteers to wear comfortable clothing and footwear.

Place visible cues or reminders

Nudge employees, students or volunteers to sneak more physical activity into their days with cues such as signs beside elevators encouraging people to take the stairs or maps highlighting destinations within walking or wheeling distance.

More Tips for Organizations

Active Workday Poster