No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Some is good – more is better still.
A daily brisk walk can boost your energy, lift your mood and make everyday activities easier.
Try these tools, tips and special offers to move more every day.
9 simple tips to move more
- Get into a good habit
Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle’s boiling.
- Leave for lunch
Lunchtime is a good opportunity to fit in some activity. Take a break to stretch and unwind, or even fit in a quick 10-minute home workout.
- Your own stand-up routine
Try standing when you can instead of sitting – even short periods will add up and improve your strength.
- Take up a hobby
Active hobbies like gardening or DIY can be great for your mind as well as your body.
- Track your progress
Hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do.
- It’s better together
If your friends and family want to be more active too, try engaging everyone’s competitive side with activity challenges like seeing who can do the most steps in a day.
- Go from strength to strength
Strength-building activities – like carrying heavy grocery bags, or following an online pilates or strength workout video – help to keep muscles, joints and bones strong. Aim to do this at least twice a week.
- Reward yourself
Set yourself activity goals and rewards. You could go for a long walk then treat yourself to an episode of your favourite TV show!
- Find something you enjoy
Not sure where to start? Give one of the offers below a go to find something that’s right for you, or try searching for an online programme. Whether it’s running, yoga or simply dancing around your living room, it all counts!
A little help to get you started
There are so many different ways you can increase your activity. We have teamed up with some fantastic organisations to bring you these special offers: