make room to mOve

Discover how to make room to get active in your day-to-day life.

A woman stretching her arms over her head

A woman with a prosthetic leg performing a plank in a living room.

Breaking barriers to physical activity and creating space to move more

From desk-bound days to skyrocketing screen time, our jampacked lives leave little room for movement. That’s why ParticipACTION aims to motivate people in Canada to Make Room to Move by helping them look for and identify ways to remove barriers to getting active and find opportunities to move more where they live, learn, work and play.

While not everyone’s life circumstances are the same, making room for movement in our busy schedules will improve our moods, energy, creativity, focus, productivity and more.

By asking people to make room to move, we’re asking them to make room for more movement in their calendars, physical and mental spaces, workplaces, local parks, recreation spaces, and in how they get from point A to B.

3 tips to help you make room to move

A woman checking her smartwatch while seated on a yoga mat placed on a living room floor

Schedule movement that can’t be moved

Treat physical activity sessions like appointments, meetings and other commitments by blocking time for them in your schedule and setting reminders on your smartphone, smartwatch, tablet or computer. In case you can’t keep your original appointment, have alternative time slots as backup.

Two girls each balancing on one leg in front of a laptop placed on a bedroom floor

Make your home or workspace physical activity-friendly

Keep exercise gear like dumbbells, resistance bands, yoga mats, stability balls and/or running shoes visible and accessible. Move furniture and other obstacles out of the way so you have enough space to safely get active. If these options aren’t possible, try activities like bodyweight exercises that don’t require equipment or much space.

A man using a wheelchair on a park path surrounded by trees

Habit stack to stay on track

Pair physical activity with habits you already have. For example, stretch while watching TV shows, movies or videos, perform some squats as you wait for your morning coffee to brew, or walk, wheel or jog while listening to podcasts or audiobooks.

Get More Tips

Resources to help you make room to mOve

How to start your active journey

6 beginner calisthenics exercises to easily fit into your workday

How to make room to move in your life: 6 helpful hacks

How to make your home or workspace physical activity-friendly: 6 trusty tricks

Follow along with our workout videos

From scrolling to sweating: 6 hacks for swapping screen time with active time

Remove obstacles to physical activity and experience the benefits

84% of people in Canada know physical activity is good for them and that they need to be more active, but only 49% of adults and 39% of kids are meeting national guidelines. We struggle to find the time, space, motivation, and resources to get and stay active. By being aware of these barriers and seeking ways to address them, you can experience the many benefits of a healthy, active lifestyle.

Obstacles to an active lifestyle

Time limitations
Lack of energy, motivation and planning
Costs and financial obligations
Fear of getting injured
Low family and/or peer support
Extreme weather events

Perks of an active lifestyle

Improved mood
Increased energy
Enhanced creativity
Improved focus
Greater productivity

Join the Make Room to Move Challenge

Start your year off right with the Make Room to Move Challenge, hosted by ParticipACTION every January. This digital physical activity challenge is designed to help you kickstart the new year with healthy, active habits that will last all year long!

Whether you’re a fitness pro or just getting started, this challenge will inspire you to make space for more movement in your daily routine. Join us and take the first step towards a healthier, more active you!