How to be more active throughout the day
Adults should try to move more and sit less throughout the day. Along with regular exercise, there are plenty of ways to stay active. If you sit for long stretches, aim to get up and do some light activity every 30 minutes. The more you move, the more calories you burn!
Some easy ways to build more activity into your day could be:
- Taking the stairs instead of the escalator or lift.
- Getting off the bus a couple of stops early and walking the rest.
- Parking further away from your destination.
- At work, go for a walk on your lunch break.
- Have periods of standing, either on the bus, at work or home.
- Walking to the shops and carrying the shopping home.
- Regular exercise/stretches while watching TV or some stretches during TV breaks.
Performing some light exercises while doing everyday activities can also make a big difference for example:
- Whilst making a cup of tea/coffee, if you drink 5 cups a day, that could be an extra 15 mins of activity you add to your daily total.
- Side-stepping while clearing the dishes away.
- Standing on one leg while brushing your teeth, to challenge your balance.
- Calf raises/heel raises whilst waiting for the bus to arrive.
- Squatting to look at the bottom shelf in the supermarket throughout a trip around the supermarket rather than bending over.
- Chair based exercises such as chest stretches, upper body twists, ankle stretches and neck rotations. See the NHS page here for more details.
No matter how small, every bit of physical activity you incorporate into your day will make a significant difference to your health. Whether it’s a brief walk, a few minutes of stretching, or climbing up and down the stairs a few times a day, it all adds up.
Establishing a routine
If physical activity becomes part of your routine then you are more likely to stick to it. Some strategies for making this happen include:
Start small
When starting off, it’s better to set yourself a realistic, achievable goal for activity. Saying you are going to exercise for 30 minutes every day sounds great but if you aren’t able to follow through with it, then you can see it as a failure and give up.
Start with small goals, build momentum and you can expand on them when you feel more confident.
Do something you enjoy
Finding an exercise you love is a game-changer! When you enjoy working out, it stops feeling like a chore and becomes something you genuinely look forward to. It’s all about finding that activity that makes you smile, whether it’s dancing, hiking, or playing a sport.
When you enjoy exercise, you’re more likely to stick with it and make it a regular part of your life. Plus, it’s not just about physical fitness. It boosts your mood, reduces stress, and can even help you connect with others.
Track your progress
Tracking your progress is great for keeping you motivated, provides insights into how you are doing and for setting yourself targets. This doesn’t mean that you have to buy an expensive fitness tracker. Most smartphones will automatically track your steps or you can download a free app to track them.
If you don’t have a smartphone then clip on pedometers are a good inexpensive option.
Do it together
Exercising with friends is a fantastic way to stay motivated, have fun, and achieve your fitness goals. Whether you’re hitting the gym, going for a run, or trying out a new workout class, having the support of friends can make the experience even more enjoyable.
Not only does exercising with friends provide a social aspect to your fitness routine, but it also creates a sense of accountability, making it harder to skip workouts.
Reward yourself
Rewarding yourself for achieving activity goals is an excellent way to reinforce positive behaviour and maintain motivation on your journey toward a healthier lifestyle.
Whether it’s hitting a weight loss target, completing a challenging workout routine, or reaching a fitness milestone, treating yourself to a well-deserved reward can boost your sense of accomplishment and make the journey more enjoyable.
Useful resources
The NHS Get Active Your Way is a good place to start if you're looking to increase your physical activity levels.
For additional information relating to physical activity guidelines:
http://www.nhs.uk/Livewell/fitness/Documents/adults-19-64-years.pdf
http://www.nhs.uk/Livewell/fitness/Documents/older-adults-65-years.pdf
Physical activity for adults and older adults (publishing.service.gov.uk)
