Everyone is busy—we are, our patients are, and you are. In today’s fast-paced world, we’re all trying to do more with less, especially when it comes to time. At Performance Physical Therapy in Delaware, nearly every patient we treat is given some form of “homework” after their appointment—specific exercises to support their recovery. But let’s be honest, finding time for these exercises is a challenge.

As I often tell my patients, “I could give you two hours’ worth of exercises for your shoulder, knee, or back, but let’s be real—you probably wouldn’t do them. And neither would I!” That’s why my goal is to condense what’s ideal into 10 to 15 minutes of what’s essential for real progress.

Now, let’s apply the concept of ‘short and sweet’ to something that affects us all—exercise.

We all know that exercise is important. We hear that three hours of exercise per week is necessary for good health. But who really has three extra hours to spare?

Rethink What Counts as Exercise

The key is shifting your mindset. Exercise doesn’t have to mean going to the gym, changing into workout clothes, and running for miles. Instead, small, intentional movements throughout your day can add up to meaningful results.

Try these simple ways to sneak in exercise throughout your week:

1. For cardio:

–Track Your Steps

For less than $30, you can buy a pedometer or use a step-tracking app on your phone or smart watch. The goal? 10,000 steps per day, according to some. Honestly, start by aiming for ‘more’.  Even if you add 500 more a day, you are improving.

This is one of the easiest ways to burn calories without setting aside extra time.

 

–Take calls while walking instead of sitting

Use your headphones and talk and walk.

–Turn meetings into walking meetings

You may even boost your brainpower!

Many of our past patients at Greenville physical therapy have found this simple strategy effective in maintaining mobility and endurance.

 

2. Improve Balance in Everyday Moments

Whenever you’re standing in line at a store, try this simple trick:

• Stand on one foot for as long as you can. This helps with balance, coordination, agility, and leg strength. Any time you are standing, try standing like a stork.
• Want an extra challenge? Brush your teeth on one leg to improve stability.

 

At Performance Physical Therapy, we often incorporate a balance test to assess stability and prevent falls, especially for seniors.  Use the link to see the different tests we use.

 

3. For Strength

—If you’re standing near a wall, make the most of it:

• Lean your back against the wall, slide down 3 inches, and hold for 30 seconds.
• Want more intensity? Try it on one leg!

–Engage Your Arms with Chair Dips

Sitting in a chair with armrests?

• Place your hands on the armrests and push yourself up using only your arms.
• This strengthens your upper body and core without needing extra equipment.

This is a great way to strengthen muscles, which can also support your joints—something we emphasize in performance physical therapy programs.

 

5. Stand Up More Often

Are you reading this while sitting at your desk or kitchen table?

• Stand up instead!
• Standing burns more calories than sitting and engages your muscles.
• We love using our standing desks, especially the kind that goes up and down.

6. Don’t Park So Close!

One of the easiest ways to move more is choosing parking spots farther away.

• Instead of circling the lot for the closest space, park at the far end.

You’ll burn extra calories and stretch your legs—without adding much time to your routine.

 

Bonus: Boost Recovery with Compression Therapy

If you’re increasing movement throughout the day, it’s important to support muscle recovery. Compression therapy can help improve circulation, reduce soreness, and enhance recovery after physical activity. Many therapists in Delaware recommend it for patients recovering from injuries or dealing with chronic pain.

 

Small Steps, Big Impact

Rethinking exercise is all about small, sustainable changes. These tiny habits compound over time.

Think of it like this: eating an apple one day won’t change much. But eating one every day for a year? That’s real change.

So start small, stay consistent, and get sneaky about adding movement into your daily routine. And who knows? Maybe I’ll see you standing on one foot at the mall!