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

outsmart the physical activity time thieves

If you often feel like there just aren’t enough minutes in a day for physical activity, you’re not alone.

What’s most likely to blame? This video uncovers a few sneaky “time thieves” hiding in plain sight:

But the good news is that you can catch these time thieves in the act, outsmart them and protect your precious time for physical activity. Click or tap here to find out how and scroll down for more tips and resources to help you make room to move in your life.

A man in exercise clothes sitting on the foyer floor while looking at a smartphone.

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, Canadians’ jampacked lives leave little room for movement. That’s why we aim 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 peoples’ busy schedules will improve their 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

Wanted: 6 sneaky physical activity time thieves (and how to outsmart them)

How to make room to move in your life: 5 helpful hacks

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

Follow along with our workout videos

6 beginner calisthenics exercises to easily fit into your workday

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.

After asking adults across Canada what prevents them from getting active, we learned that feeling tired and fatigued, lack of motivation, and time limitations were the most reported obstacles.

Obstacles to an active lifestyle

Feeling tired and fatigued
Lack of motivation
Time limitations
Costs
Weather
Major lifestyle changes (e.g., having kids, career changes)
Weight, body and fitness concerns

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!