Get going every day! Make activity part of your daily routine
We all know it can be hard to find time to be active in our already busy lives. But don’t worry, there are loads of easy ways to fit activity into the things you already do each day, like walking the dog or cycling to work.
Do it often! Start with something small and keep doing it on a daily basis. It will soon become second nature to build exercise into your routine, and you’re more likely to keep it up.
As long as you are getting your heart rate up for 10 minutes or more each day, it will count towards your 150 minutes a week. Just 20 or 30 minutes a day will keep you on target!
Top tips – every 10 minutes counts
Get going at home
- While watching TV, maximise your time by ironing, dusting or cleaning. It sounds simple, but it keeps you moving!
- Go for it when you do the housework! Using the smallest attachment when you do the vacuuming and using plenty of elbow grease when you clean the windows means you’ll work up a sweat.
- Get up and move about during the commercial breaks. Tidy up, bring in the laundry, empty the dishwasher, or dry the dishes and put them away.
- Surprise the dog by taking it for a walk twice a day, or a much longer walk than usual – better for you and your pet!
- Clean the car yourself by hand rather than taking it to the car wash.
Easy ways at work
- Try walking or cycling to work, if you live close enough. It can work out cheaper in the long run too!
- Rather than phoning or emailing, try simply getting off your chair and going to talk to someone in person.
- Walk up the stairs instead of taking the lift. If it’s too tough, start with just one flight and see if you can do an extra flight each week.
- If you work in an office try inviting a colleague for a “walking meeting”, where you walk and talk rather than sitting in a meeting room.
- If you can, go for a walk at lunchtime.
Find walks in your area or create your own with Walk4Life.
When you’re out and about
- The furthest parking space could be good for you and your car! If you end up on the furthest side of the car park, or even a couple of blocks away, the walk to and from the car will do you good, and the car is less likely to be dinted by opening doors!
- Try getting off the bus a stop early and walk fast the rest of the way home.
- Carry your groceries home - carrying heavy bags is great for your arms.