One small (but powerful) shift that changed how I move every day

You know those days where you know you should have moved more, but there’s just no time?
You blink and it’s 5pm, and apart from the dash to the kettle or the school run, the rest of the day’s been a bit… still? 

I used to think the only way to “tick the movement box” was with a full workout.
You know, one that makes you sweat, normally in activewear. One that you scheduled and felt proud about afterwards (even if you often didn’t actually enjoy it!)

But when my body forced me to stop, I realised something that changed everything.

That word ‘should’ meant I was moving due to a sense of pressure and that was never going to do my body any favours - creating tension and just thinking about getting finished. But movement doesn’t need to be another thing on the to-do list. It can weave into what you’re already doing.

When it clicked

My pain was decreasing. I was quietly feeling hopeful, but knew I couldn’t go back to the way I’d been viewing movement in my life. I knew what my body needed and what it didn’t - but I had to find ways to add it into my life - that would be sustainable for the rest of my life? Quite a big ask!

I was wiping down the shower screen. Bending down through my spine.
Not a glamorous image, I know! It was one of those chores I did on autopilot.

But that day, instead of rushing through it, I decided to use my non-dominant hand and to use my hips to sink down gradually into a deep squat as I wiped down the glass. My spine also twisted and turned with the motion - this was a full-body movement I hadn’t even planned. And it felt… good.

Right then, a thought popped in:

“What if I could turn more of these everyday jobs into movement moments?”

That’s when I started looking for opportunities for more ‘movement stacking’ - even before I had a name for it.

So, what is movement stacking?

It’s simple, really.

You take something you already do… and add a little movement magic on top.
It’s not about carving out extra time. It’s about using the time you’ve already got to move more and with more variety.

Think of it like this: “When I do X, I also do Y.”

• When I brush my teeth → I do a calf stretch on my foam dome or balance

• When I fold the washing → I sit on the floor and shift positions as I go

• When I reach up to hang the laundry → I sneak in a few calf raises

• When I pick up something from the floor → I squat or hinge, mindfully

None of these things take longer than the task normally would. 

 But they now have the added benefit of moving in a different way and the knock-on results of improved movement capability, weaved throughout my day - without needing big chunks of extra time.

It’s not just about the body

Yes, stacking movement helps physically; more joint use, better balance, strength gains. My body always feels better after a day sprinkled with movement.
But the most surprising shift was mental!

Suddenly, I didn’t feel like I was “failing” if I hadn’t ‘exercised’ that day.
Because I was moving.
Just differently.

I also felt like the repeated mundane tasks were now time well spent. I felt pleased to have used my time better and my body agreed!

And I was actually doing more than ever before.
Not always in big heroic bursts - but in regular, repeated ways that added up over time.

That’s the magic of stacking.
You don’t need motivation. You just need a habit you already have… and a small shift alongside it.

Start where you are (literally)

If you’re reading this and thinking, “I’m not sure I even have space in my day to stack something in,” I hear you, but this is where if the want is great enough, you’ll spot ways all around you, regardless of your lifestyle - you just need to be open to it. 

Start with just one.
Choose something you do daily, like brushing your teeth, making a cup of tea. Let’s take the simple act of opening a high kitchen cupboard. 

Stack:

When you reach for something up high, like a mug (or laundry peg, or shampoo bottle)… do 3 slow calf raises.

Feel your heels lift and lower. Notice your balance. Notice your breath. Then carry on with your day. You can do this anywhere - if you choose. 

That’s it. You’ve just added strength, stability and awareness. You’ve even pumped more blood up to the heart.

Over time, small stacks become big wins

I didn’t overhaul my daily routine.
I didn’t get a new planner, tracker or schedule.

I just started to notice where I could sneak more movement in - and built on it.
One task. One stack. One day at a time.

And the best bit?
Those small stacks have built habits. Now I don’t even need a reminder.

The shower screen still gets wiped.
But my hips, knees and spine get moved in ways they never were before. Every day. 

So here’s your invitation this week:

👉 Pick one thing you do every day.
👉 Add one small movement.
👉 See how it feels.

Because every little bit really does count - more than you think.

And once you feel the benefit, you’ll never go back.

To be sent my blogs, a weekly mini move & lots more movement inspiration - sign up HERE - for my weekly newsletter, ‘Everyday moves’ and join the Reclaim Movement!