Education is key when it comes to taking power over your own health and wellness. I look at the role movement can play in your health, wellness and recovery to full and optimal function. The articles are not meant to take the place of medical advice and should not be used as such.
Create a Movement Friendly Home!
Carol Robbins 
What you do outside of your exercise time can add up to a ton of movement if you know how to organize your space to be more movement friendly!
I teach three movement classes each week. That might sound like a lot—but when you remember there are 168 hours in a week, that still leaves me with 165 hours when I’m not exercising!
That’s a lot of time where movement could be happening—and the good news is, it doesn’t have to come from formal workouts. In fact, how we set up our homes can make a big difference in how much we naturally move throughout the day.
Below are some simple ideas to help you bring more movement into your daily routine—without needing to book another class or carve out extra time. These are things you can build right into what you’re already doing. They take no more time than usual, but can gently shift your day toward a less-sedentary lifestyle.
I work primarily with people aged 50 to 70 and up, so these tips are especially helpful for adults at home who want to feel stronger, more mobile, and more energetic—without making things complicated.
One important mindset shift? Most of us are used to adding things when we’re trying to solve a problem. But sometimes the answer is actually about subtracting. A lot of modern furniture, for example, is designed to support us so well that our muscles don’t have to do much at all! Swapping or adjusting a few household habits can invite your body to move and engage more naturally—and often, it’s easier on the budget, too.
Below are some ideas that are simple, affordable, and surprisingly effective. Small changes can lead to big results—especially when they’re happening all day long.
1. Try a squat platform
You’ve probably seen ads for squat platforms that fit around your toilet—but before you invest in one, you can easily try a DIY version at home. Stack a couple of yoga blocks, sturdy books, or small boxes next to your toilet. When you're seated, simply place your feet on the blocks so your knees are higher than your hips. That squat-like position isn’t just more natural for your body—it also requires more range of motion of your ankles, knees, hips, and lower back.
And yes—this is especially helpful when it comes to number two! This position helps relax a ligament around the rectum, making elimination easier and reducing the need to strain. It’s a small change with surprisingly big benefits for your pelvic health and mobility.
2. Create a more inviting floor space
If your floors are more comfortable, you might find yourself spending more time on your hands and knees—or even just sitting or resting on the ground. Adding soft rugs, mats, or cozy sheepskins can turn your floor into a more inviting space. Why does that matter? Because getting up and down from the floor is a full-body movement that helps maintain strength, balance, and mobility. Sitting, crawling, or lying on the floor also creates different kinds of pressure and stimulation than you’d get from a cushy sofa. While the ground might feel hard at first, that firmness can actually be a good thing—it encourages you to shift positions more often, giving your joints and muscles a chance to move in new ways.
3. Sit without back support
Chairs do a lot of the work your body was designed to do—especially when it comes to supporting your posture. Leaning against a chair back or using armrests takes pressure off your core muscles, which means your abs and back don’t have to work as hard. One simple way to re-engage those muscles is to scoot forward toward the edge of your chair and sit upright without leaning back. When you get tired, go ahead and rest—but even a few minutes of unsupported sitting helps build strength and awareness. You can also try swapping your chair for a backless stool now and then to gently encourage your body to stay active and aligned while sitting.
4. Use cushions for sitting
If you haven’t spent much time sitting on the floor lately, it’s smart to start with some support. Cushions, bolsters, or folded blankets can lift your hips and make floor sitting far more comfortable. Many of us think we still have the same mobility we did years ago—but our knees, hips, ankles, and spine may have lost some of their range or strength without us realizing it. Our memory says, “I can do this,” but our body sometimes disagrees!
By adjusting your sitting height, you’ll reduce the strain on your joints and back. A good rule of thumb: if you can’t sit comfortably on the floor for 5 or 10 minutes without fidgeting, straining, or experiencing numbness, you’re not quite ready to go cushion-free. That’s totally fine! Use the support you need now, and gradually work your way lower as your body adapts to this new (but very natural) demand.
5. Try a lower (or even a floor-level) bed
One simple way to invite more movement into your day? Lower your bed. You can experiment by placing your mattress directly on the floor or switching to a low platform bed. Sleeping closer to the ground naturally adds more movement when getting in and out of bed—especially in the morning when your body craves that first-thing stretch!
Floor sleeping also encourages you to change positions more during the night, thanks to the firmer surface and natural pressure on different parts of the body. That shifting helps support circulation and prevents the discomfort that can come from staying in one position for too long.
That said, always prioritize good sleep first! If the floor setup disrupts your rest (or if your climate, bugs, or health make it a bad fit), go with what works best for your body. Personally, I found that getting up from a floor bed each morning gave my feet the stretch and load they needed—and it played a big role in resolving my plantar fasciitis for good.
You don’t have to go straight to sleeping on the floor to get the benefits. Try lowering your bed in stages—start by removing the box spring, or place your mattress on a sturdy platform closer to the ground.
6. Stand for one task a day
Standing desks are becoming more popular, but they can be pricey. Luckily, you don’t need to buy one to see if it works for you. Try placing your laptop on a kitchen counter, or stack a box or a few sturdy books until your screen is at a comfortable height. It’s a simple way to experiment without spending a cent.
In my case, I use a south-facing covered porch most of the year. I had a wide plank of wood installed on top of the porch railing that fits my laptop perfectly. Now I can stand and work outside, soaking up some sun and fresh air. Maybe you have a spot like that, too!
You don’t need to stand all day—in fact, staying in any position too long (whether sitting or standing) isn’t ideal. The goal is variety. Look for everyday tasks where standing makes sense: phone calls, folding laundry, scrolling on your phone. Even a few short standing breaks can make a big difference over time.
7. Create an equipment corner
Having a designated space for movement—even just a small one—makes it easier to stay active throughout the day. When your movement tools are within sight and easy to grab, you're much more likely to use them. I keep a basket in my living room filled with various sizes of massage balls, a half dome, yoga blocks, and a mat. Since they’re always out, I don’t have to “plan” a session—I just roll out my feet while I read, or sneak in a stretch between tasks.
If your movement space is tucked away in a separate room, it may become “out of sight, out of mind.” But if you integrate it into your daily living area, you create more chances to move naturally. Think of it like keeping a bowl of fruit on the counter—you’re more likely to reach for it when it’s visible.
You can personalize your space with anything that supports your goals: resistance bands, small hand weights, bolsters, blankets, foam rollers—even a sturdy chair for balance or seated exercises. The key is to stop thinking of movement as something that only happens during class or a workout. You might only have five minutes here or there—but that’s enough to do a few squats, roll out your calves, or stretch your shoulders.
Movement doesn’t need to be a big event. It just needs to be available.
8. Ditch the comfy chair (sometimes)
If you know you’ll be parked in one spot for a while—like during a Netflix marathon or a movie night—you can still sneak in a bit of movement without missing a moment of the action. Try bringing a few small exercise tools with you to the couch or floor.
You might roll out your feet or shoulders on massage balls, stretch your calves on a half dome, or even lift a few light weights between episodes. If you’re sitting on the floor, you’re already encouraging more natural shifting and joint movement than you would in a deep, soft couch.
Of course, rest and relaxation are essential too—so this isn’t about turning TV time into a workout. It’s just a reminder that movement and stillness can coexist. A little rolling, stretching, or light lifting here and there can help your body feel better while you enjoy your downtime.
9. Re-organize your kitchen for more reaching and bending
Try storing everyday items a little higher or lower than usual—as long as it’s safe. This encourages natural movements like squatting and reaching throughout your day. For example, I keep my rice cooker in a lower cupboard—one of those spots people usually reserve for things they rarely use, like roasting pans or holiday platters. That means I’m squatting regularly without even thinking about it. On the flip side, my baking ingredients live on the highest shelf, so every time I reach for the flour, my arms, shoulders, and upper back get a little extra movement too. Small choices like this can gently add strength and mobility into your daily routine.
These last two require a bit of handyman know-how and purchasing hardware and equipment, although they are low cost and you can get a lot of bang for your buck with these ideas!
10. Install a hanging bar
Remember my outdoor standing desk setup on the porch railing? Well, I also added a hanging bar to the ceiling out there—and it’s one of my favourite things. I use it to stretch my arms and shoulders, or sometimes lift my feet off the ground for a short hang or gentle swing. It’s surprisingly refreshing!
You don’t need a porch or fancy setup to try this. There are simple hanging bars that fit over a doorway or install like a tension rod (just be sure to follow safety instructions and use the provided screws). If you have access to a sturdy tree branch, that works too!
Hanging is one of those natural movements many of us have lost over time. Even just reaching up to a doorframe or placing your hands high on a wall can help reintroduce that overhead movement. You don’t have to hang your full body weight right away—start with a light grip and keep your feet on the floor. Over time, your shoulders will start to open up, and you might find yourself craving that daily stretch.
A few seconds here and there adds up—and your joints will thank you.
11. Place an anchor in the ceiling (TRX)
If you're feeling adventurous—and don’t mind getting out the drill—you might consider installing a ceiling anchor. If you know where your ceiling studs are, you can mount a secure anchor point that opens up a whole new world of movement options. I have one right in my living room (yes, really!), and I use it to hang my TRX suspension system.
But that's just one possibility. With a strong anchor, you can also hang a yoga suspension swing, gymnastics rings, a punching bag, or even a hammock chair. It might sound a bit ambitious, but once you start integrating more movement into your daily life, you may be surprised at how appealing it becomes to swing, hang, and play like you used to.
This might not be your first step—but it’s a fun goal to keep in mind as your movement journey evolves. Think of it as your “bonus level” when your home starts to feel like a space that invites motion, strength, and joy.
