#15 100 Minutes of Movement Per Day

Intro: When most people think of fitness, they think of workouts. But what if the secret to better health, metabolism, and mental clarity was just moving more throughout the day? What if just 100 Minutes of Movement per day could unlock massive health benefits?

The RB100 philosophy encourages movement beyond structured training. Aiming for 100 minutes of total movement per day is a simple and effective target to improve your overall health — without needing a gym.

What Counts as Movement?

You don’t need to hit the gym twice a day. “Movement” includes:

• Walking (commute, dog walk, lunchtime stroll)
• Stretching or mobility sessions
• Cleaning, gardening, manual work
• Cycling, swimming, climbing stairs
• Sports, play, yoga, or martial arts

You can accumulate your 100 minutes across the whole day — it doesn’t have to be in one go.

Sample Day

• 20-minute morning walk
• 10 minutes of stretching post-shower
• 30-minute gym session
• 15-minute active commute (bike or walk)
• 25-minute evening walk or yoga session

Total = 100 minutes

Tools to Help You Track

• Step counters or smartwatches can help track 100 Minutes of Movement per day
• Time trackers (e.g. Apple Health, Strava, Whoop)
• Manual logs or the RB100 Tracker Sheet

Benefits of Daily Movement

• Boosts NEAT (non-exercise activity thermogenesis)
• Improves circulation and joint health
• Supports fat loss, mood, sleep, and energy
• Reduces stiffness from sedentary work

Pair it with:

• Start Your Day With 100 Steps
• 100 Days of Fitness

External Sources:

• Harvard Health: Short bursts of exercise may offer big health benefits
• NHS Live Well: Get Active Your Way