Everyday exercise – the best kind of workout?

In a world where many of us spend most of the day sitting – at work, in the car, in front of the computer – everyday exercise is becoming increasingly important. You don’t have to run marathons or hit the gym every day to feel better. Often, small movements throughout the day are enough to make a big difference to your health, both physically and mentally.

Everyday exercise is any form of physical activity that naturally happens as part of your daily routine – for example, walking or biking to work, taking the stairs instead of the elevator, cleaning, playing with your kids, or going for a walk during your lunch break. No workout clothes or scheduled sessions are needed – just small, simple movements.

Many people believe that workouts are what make the biggest difference for your health – but in fact, it's daily movement that plays the leading role. According to the Public Health Agency of Sweden, everyday activity can account for 15–30% of your daily energy expenditure, depending on your lifestyle.

A single workout session does burn calories, but if you spend the rest of the day sitting still, many of the benefits are offset. The WHO also warns that prolonged sitting increases the risk of disease – even if you exercise regularly.

Example:

Now during summer, when many are on vacation, it's the perfect opportunity to weave more movement into your daily life – without it feeling like exercise. The days are long, the weather is (mostly) inviting, and you have more freedom to be outdoors.

Take an evening walk in the sun – maybe with a podcast or a friend.

Bike to the beach or the store instead of driving.

Plan a day trip with hiking, kayaking, mini-golf, or playing with the kids.

Work in the garden, pick berries, paint the fence, or do outdoor chores – everyday movement in its most natural form.

Swim, dive, or splash around with your kids or friends.

Start the morning with a short walk or some light outdoor yoga.

You move more than you think – and your body thanks you every time.

Regular movement reduces the risk of cardiovascular disease, type 2 diabetes, high blood pressure, and obesity.

Muscles, joints, and bones benefit from being used. Everyday exercise helps keep your body flexible, strong, and balanced.

Physical activity releases endorphins – the body’s natural “feel-good” hormones. It can reduce stress, anxiety, and improve sleep.

Movement increases blood circulation, helping you feel more energized and focused throughout the day.

By moving a little every day, you boost your energy expenditure without even thinking about it.

The Public Health Agency of Sweden recommends at least 150 minutes of moderate physical activity per week for adults – that’s just 21 minutes a day. A brisk walk is enough.

🌞 Bike to the beach

🌿 Weed the garden

🚶‍♀️ Morning walk in the sunshine

🧺 Hang laundry outside instead of using the dryer

🧒 Play hide-and-seek or lawn games with the kids

🚣‍♂️ Go canoeing or rowing

🏞 Explore a new hiking trail

🏊🏼‍♀️ Swim or dive with your children

What matters most isn’t how you move – but that you move.

You don’t need intense workouts to feel better – just moving a little every day can go a long way. Everyday exercise is accessible, free, and adaptable for everyone.

Summer is also a wonderful time to get started. So take the opportunity to enjoy the light, the fresh air, and the movement – your body will thank you, both now and in the future.