To integrate spontaneous exercise into daily life, one can adopt a few simple strategies. Incorporating short bursts of physical activity throughout the day, such as taking the stairs instead of the elevator or walking during breaks, can be effective. Setting reminders to stand or stretch regularly can also help. Additionally, engaging friends or family in activities like dancing or playing sports can make exercise more enjoyable and spontaneous. By viewing everyday moments as opportunities for physical activity, individuals can seamlessly enhance their activity levels.