Every year on February 1, people across the internet and wellness communities mark National Get Up Day—a simple but powerful motivational day built around one idea: get up, get moving, and get back to yourself.
If that sounds broad, it’s supposed to be. National Get Up Day isn’t about perfection, fancy workout plans, or “new year, new you” pressure. It’s more like a friendly nudge at the start of February: Stand up. Take a step. Restart your routine. Keep going.
In a world where many of us spend long hours sitting—at desks, in cars, on couches—this February 1 event is a reminder that an active lifestyle doesn’t have to be extreme to be meaningful. A short walk, a few stretches, or a small change to your morning routine can be enough to create momentum.
This article covers the essential questions people search for: What is National Get Up Day? Why is it celebrated? How can you participate? Is it global? What are the benefits of staying active? And we’ll keep it simple, practical, and real—because that’s the whole spirit of the day (and exactly the kind of self improvement content we love sharing on Riya’s Blogs).
What Is National Get Up Day?
National Get Up Day is an informal observance on February 1 focused on fitness motivation, movement, and making healthier choices—especially after the “fresh-start energy” of January starts fading.
Think of it as a mid-winter reset. Many people begin the year with goals like:
- “I’ll work out regularly”
- “I’ll build better health habits”
- “I’ll wake up earlier”
- “I’ll take care of myself”
But by late January, life gets busy again. Motivation dips. Weather can be cold. Work and responsibilities pile up. National Get Up Day arrives right around that time to remind you: you don’t need to be perfect—just don’t stop.
It’s also a day that can mean something different depending on what you need:
- For some, “get up” means move your body more.
- For others, it means get out of a slump.
- For others, it’s about restarting a morning routine or choosing one better habit today.
The main point is action—small, doable action.
Why Is It Celebrated?
At its core, National Get Up Day is celebrated for one reason: because staying active supports your health, energy, and mindset—and it’s easier to keep going when you’re reminded you’re not alone.
This day resonates with people because it speaks to a common experience: motivation comes and goes. What matters is building a system of health habits you can return to, even after you fall off track.
Here are a few deeper reasons the day “works” for many people:
1) It’s a clean reset without the pressure of January
January can feel intense. “New Year’s resolutions” are everywhere, and many plans fail because they’re too ambitious. February 1 is a calmer checkpoint: a chance to reset without guilt.
2) It’s focused on momentum, not perfection
National Get Up Day isn’t asking for a 90-minute workout or a strict diet. It’s asking for movement and intention. A 10-minute walk counts. Stretching counts. Drinking water counts. Going to bed earlier counts.
3) It connects movement to mental wellbeing
Movement is not only about weight or appearance. Regular physical activity supports mood, stress management, sleep quality, and confidence—especially when it becomes part of your routine. Major health organizations consistently link regular activity with broad physical and mental health benefits. (For evidence-based guidance, see recommendations from the World Health Organization (WHO) and the U.S. Centers for Disease Control and Prevention (CDC) on weekly activity targets and health outcomes.)
4) It reminds you that sitting all day has a cost
Many modern jobs and lifestyles involve long sitting hours. Research and public health guidance often emphasize breaking up prolonged sitting and adding daily movement where possible—not just relying on occasional workouts.
So in simple terms: National Get Up Day is celebrated because it helps people remember that your body is built to move, and your life tends to feel better when you do.
How Can I Participate? (Simple Ideas That Actually Work)
You don’t need special equipment or a gym membership to participate. The best way to celebrate National Get Up Day is to pick one action you can do today—and ideally something you can repeat tomorrow.
Here are practical, low-pressure ways to join in:
1) Start your day with a “Get Up” morning routine (10 minutes)
A short morning routine can change your whole day, especially if you’re trying to build consistency.
Try this simple 10-minute flow:
- 1 minute: Deep breathing (inhale 4 seconds, exhale 6 seconds)
- 2 minutes: Neck and shoulder rolls (gentle, slow)
- 3 minutes: Dynamic stretches (arm swings, hip circles, ankle rolls)
- 2 minutes: Bodyweight movement (squats, wall push-ups, or step-ups)
- 2 minutes: Walk around your home or outside
This isn’t about intensity. It’s about sending your brain a signal: I’m awake, I’m moving, I’m starting.
2) Take a brisk walk (the easiest “yes”)
Walking is underrated. It supports heart health, energy, and mood, and it’s one of the easiest ways to practice an active lifestyle.
To make it feel like a “moment,” try:
- a 15–30 minute walk outside
- a short walk after each meal
- a “walk and call” instead of sitting during phone calls
3) Do a beginner-friendly workout (15–20 minutes)
If you want something more workout-like, keep it simple and repeatable:
- 3 rounds:
- 10 squats (or sit-to-stand from a chair)
- 10 incline push-ups (hands on counter/wall if needed)
- 20-second plank (or dead bug)
- 30 seconds marching in place
The win here is not how hard it is—it’s that you did it.
4) Break up your sitting time
If your day is mostly desk-based, participating can be as simple as this:
- Stand up once every hour
- Stretch your calves/hips/shoulders for 60 seconds
- Take a 2-minute movement break (stairs, water refill, quick walk)
This is one of the most realistic ways to build long-term health habits.
5) Set one “self improvement” goal you can actually keep
National Get Up Day is a great time to pick a goal that’s small enough to succeed:
- “I’ll move 10 minutes daily for two weeks.”
- “I’ll walk after lunch on weekdays.”
- “I’ll do mobility stretches before bed.”
- “I’ll hit the WHO/CDC weekly target over time, starting small.”
If you choose a goal you can keep, motivation becomes less important—your routine carries you.
6) Invite someone to join you
Accountability helps. Keep it casual:
- “Walk with me?”
- “Let’s do 10 minutes of stretching together.”
- “We’ll both stand up every hour today.”
Participation becomes easier when it feels social and supportive.
Is National Get Up Day a Global Event?
It can be. National Get Up Day is not a single formal ceremony held in one place—it’s more of a shared theme that spreads through people, workplaces, gyms, wellness creators, and communities online.
Because the message is universal—move more, build better habits, support your health—people from anywhere can participate. In that sense, yes: it can be a global event, even if it doesn’t have one official worldwide organizer.
If you want to make it feel more “real,” you can:
- post your activity (even a short walk)
- encourage friends to join
- do a workplace “movement break” challenge
- plan a group walk locally
The spirit of the day is inclusive: any body, any fitness level, any starting point.
Benefits of Staying Active (Why “Get Up” Matters)
A big reason National Get Up Day exists is because the benefits of movement are broad and proven—and you don’t need extreme workouts to access them.
Here are meaningful, real-life benefits of staying active:
1) Better energy and less sluggishness
It’s ironic, but moving often creates energy. Light movement increases circulation and can reduce that “stuck” feeling that comes from sitting too long.
2) Stronger heart and better long-term health
Public health guidelines consistently recommend regular activity for cardiovascular health. The commonly referenced target for adults is 150–300 minutes of moderate-intensity activity per week (or 75–150 minutes vigorous), plus muscle-strengthening activities at least 2 days per week (WHO/CDC guidance). You don’t have to hit that overnight—National Get Up Day is a good time to start building toward it.
3) Improved mood and stress management
Movement supports mental wellbeing. Many people notice they feel calmer, clearer, and more grounded after a walk or workout. It’s not magic—it’s your body regulating stress and releasing helpful brain chemicals.
4) Better sleep quality
Regular movement is strongly associated with improved sleep for many people. Even if you can’t work out hard, consistent daytime activity helps your body feel naturally ready to rest at night.
5) Increased confidence and motivation
Nothing builds motivation like proof. When you follow through on a small action, you create trust in yourself. That’s where real self improvement begins.
6) Stronger daily function (not just “fitness”)
An active lifestyle makes normal life easier: carrying groceries, climbing stairs, maintaining posture, avoiding stiffness, keeping joints mobile. This is the kind of “fitness” that matters long-term.
Keep It Simple: A “Get Up Day” Plan You Can Repeat
If you want a clean plan for February 1, here’s a simple version:
- Morning: 10 minutes of movement (stretch + light bodyweight)
- Midday: 10–20 minute walk or movement break
- Evening: 5 minutes of mobility (hips, shoulders, back)
- Bonus: Drink extra water + go to bed 30 minutes earlier
That’s it. Nothing fancy. But it builds the identity: I’m someone who gets up and shows up.
Conclusion
National Get Up Day (February 1) is a reminder that progress doesn’t require perfection—it requires movement and consistency. Whether you’re looking for fitness motivation, trying to build an active lifestyle, or simply wanting better health habits, this day is a simple checkpoint to restart.
Participate in a way that fits your life: a walk, a short workout, a standing break, a refreshed morning routine, or a small self-improvement goal you can keep. The celebration isn’t in doing the most—it’s in doing something and proving to yourself you can keep going.
Because sometimes the most powerful change starts with one small decision:
Get up. Start again.
Want to read a bit more? Find some more of my writings here-
45 Hard Work Quotes That Turn Sweat into Success
What The Kite Runner Is About?
Verity by Colleen Hoover — A Deep, Conversational Dive
I hope you liked the content.
To share your views, you can simply send me an email.
Thank you for being keen readers to a small-time writer.
