Build activity into your day
The easiest activity is the one that fits into what you already do. These ideas help you sit less and move more without special kit.
On the move
- Walk part of your commute; get off a stop early.
- Choose stairs where possible.
- Park a bit further away and walk the last 10 minutes.
At work or home
- Stand and stretch every hour if you sit a lot.
- Add a 10‑minute routine after the school run or dinner.
- Do light strength moves while the kettle boils (sit‑to‑stands, wall push‑ups).
Strength & balance (especially helpful as we age)
- Try two short sessions a week (using bodyweight or tins as weights).
- Add simple balance moves (heel‑to‑toe walk, single‑leg stands near a counter).
Why it works: Frequent, bite‑sized movement builds up quickly. The NHS Better Health site has videos and apps (Active 10, Couch to 5K) to guide you.
