Our bodies have evolved in an energy-scarce environment and our instinct and physiology are geared towards conserving as much energy as possible, which make us expend the least amount of effort each time we do a physical task. That was adapted to our biological needs when we had to do a lot of physical activity during the day, just to be able to eat the calories we need. We now live in an energy-abundant environment and our typical lifestyle involves very little movement throughout the day.
What can we do to mitigate that? Consciously maximize our physical efforts for every task we are doing. Groceries shopping for example: forget the trolley, grab a basket. Then carry the basket in one arm so that it makes you work out: bend the arm and carry it at chest level, or keep the arm straight and carry it in front of you. Same when you carry a backpack: instead of carrying it on your back for the least physical expenditure, carry it in a chest carry, with the handle on one arm, etc.
You’ll be amazed how fast you will be strained and all these times are real training volume, just without the need to dedicate your time to training, you do it while doing one of your other activities.