Healthy Hoopie Habits - Day 13: Move Throughout the Day
If you haven’t noticed yet, I really love movement. Not just intense training sessions or sweaty workouts—but the kind of simple, feel-good movement that helps your body and brain feel alive throughout the day. I’m talking about low-intensity, natural, daily movement that keeps you from sitting too long or getting stuck in one place for hours.
Because here’s the truth: it doesn’t matter if you’re crushing a workout in the morning. If you’re glued to a desk the rest of the day without moving much, that’s going to take a toll on how you feel—physically and mentally.
Why I love this habit
One of the reasons I’ve really leaned into this one is because it just feels good. After getting in that morning walk or outdoor movement (my usual 8,000–10,000 steps before I even sit down to work), I can feel myself settle more easily into my workflow. It’s like I’ve already “checked the box” of moving my body and done something for myself before the day starts pulling me in different directions.
But it doesn’t stop there. I try to stay aware of how long I’ve been sitting or staying still—and use natural little breaks to get up and move again.
Here’s what that might look like:
Letting the dogs out and walking with them around the yard
Grabbing the mail or bringing the trash can back up the driveway
Filling up my water bottle
Doing a few stretches between client calls or computer work
If you don’t work from home, this habit still holds up:
Take the long way to the bathroom or break room
Walk over to chat with a co-worker instead of sending a message
Get up and refill your water or coffee between tasks
Do a lap around your building on lunch break
The idea is this: movement doesn’t have to be structured to be valuable.
Why it matters (science says so too)
Daily low-intensity movement throughout the day, also known as NEAT (Non-Exercise Activity Thermogenesis), has been shown to play a huge role in our overall health, energy levels, and metabolism.
In simple terms: NEAT includes all the movement you do outside of formal exercise. Things like walking, standing, fidgeting, stretching, climbing stairs—it all adds up. And the more we do, the better we feel.
Some of the proven benefits of frequent daily movement:
Increased energy expenditure (helps with body composition and metabolism)
Improved blood sugar regulation (especially when breaking up long sitting periods)
Better mood and mental clarity
Make it part of your day
What I love most about this habit is that it doesn’t ask you to “do more”—it just encourages you to be more aware. Where could you add more natural movement into the day? What small tasks could be turned into a “micro walk”?
This is what we mean when we talk about the relentless pursuit of excellence—not always intense, but always intentional. Your body was made to move! Give it the chance to do what it was designed for, and it’ll show up for you in the best ways.
Looking for more structure or support in your training and daily rhythms? We’re building it inside the Hoopie app, where training, habits, and mindset come together to help you live fully.
See you back here tomorrow for Habit #14!
