make room to mOve

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

make room to mOve

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

A person riding a bicycle and another walking on a snow-covered path during snowfall.

Breaking barriers to physical activity and creating space to move more

After asking adults across Canada what prevents them from getting active, we learned that lack of motivation, fatigue and tiredness, time, cost and weather were their most common obstacles.

To help them feel the many benefits of physical activity, like improved mood, energy levels, focus, productivity and more, we’re supporting them in discovering ways to overcome their barriers and make room for more movement in their calendars, homes, commutes, workspaces, local parks, recreation spaces and more.

Scroll down for tips and resources to help you make room to move in your life!

3 tips to help you make room to move

Woman sitting on an exercise ball in a modern office with large windows, stretching her arms overhead.

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.

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

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.

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

Follow along with our workout videos

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

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

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

6 beginner calisthenics exercises to easily fit into your workday

outsmart the physical activity “time thieves”

Feel like there aren’t enough minutes in your day for physical activity?

You’re not alone! Many people in Canada struggle to fit physical activity into their busy schedules – even when they want to.

Meet the time thieves stealing your active minutes This video uncovers a few sneaky time thieves hiding in plain sight. Watch it to spot them:

The good news? You can outsmart them!

With simple strategies, 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.

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

our Make Room to Move Challenge

ParticipACTION’s annual digital physical activity tracking contest encourages adults across Canada to make space for more movement in their daily routines.

When is the Make Room to Move Challenge?
We host the Challenge every January to help people kickstart the new year with healthy, active habits that will last all year long!

Who can participate in the Make Room to Move Challenge?
Whether you’re a fitness pro or just getting started, the Challenge is open to anyone living in Canada 18 years and older when they join.

“Make Room to Move” is a registered trademark of ParticipACTION.