Day-to-day movement

Making activity part of your life

• If you can, walk or cycle for short trips instead of driving. If you use public transport, get off one stop early or park further away to add extra steps and make active travel part of your routine.
• Even cleaning can be a workout! Vigorous cleaning for an hour can burn calories comparable to a short workout – and you get a clean home.
• Move while watching TV or scrolling on your phone. Try walking in place, calf raises, or seated leg extensions during screen time to turn sitting down into opportunities for light exercise.
• Gradually build on what you’re already doing by adding steps, increasing reps or introducing light weights. Small, consistent changes make physical activity sustainable and help you stay motivated.
• Encourage others to join you by starting a walking group, sharing progress in a chat, or exercising with friends.
• It doesn’t have to be all or nothing: when time is short, try a quick 10-minute workout at home. Combine bodyweight exercises like squats and lunges with stretches or yoga poses for a balanced routine that fits into a busy day.

Moving at work

• At least every 60 minutes, take short movement breaks to stretch or walk around. These quick resets improve circulation, reduce stiffness, and help you feel more focused and energized for the rest of your day.
• Choose the stairs over lifts or escalators whenever possible. Climbing stairs strengthens your legs, boosts your heart rate, and adds extra steps without needing extra time or equipment.
• Turn phone calls or meetings into walking opportunities. Walking and talking breaks up sedentary time, improves mood, and can even boost creativity during work discussions.

Making movement fun

• Dance to music at home for a fun and stress-free workout. Clear a space, put on your favourite playlist and move freely to improve cardiovascular health and boost your mood.
• Use step-counting apps to track your progress and challenge friends. Social support makes activity more enjoyable, and turning movement into a game can make it more engaging consistent, turning everyday walking into a fun activity.
• If you have children, join in with their play rather than watching from the sidelines. Activities like running, dancing or playing catch can increase your heart rate while keeping everyone active.