Sneak more movement into your busy day (without too much effort!)

• Before you roll out of bed, take a couple of minutes to stretch. Reach for the sky, wiggle your toes, and do a big yawn—think of it as a mini wake-up workout for your body. It’s a simple way to tell your muscles that it’s time to wake up!

• If you live close enough, consider walking, biking, or even part-walking to work. If you’re a public transport regular, try getting off a stop early and walking the rest of the way. Driving? Park a little further away than usual. These small changes add up and can turn your commute into a mini workout.

• Set your timer to stand up and do a few minutes stretching every hour.

• Move around while you're sitting - do some arm circles or shoulder shrugs.

• Use the stairs instead of lifts and escalators.

• If you are at work and talking on the phone, stand up and walk around.

• Do some ‘deskercise’! There are plenty of sneaky exercises you can do without leaving your chair or workstation. Try leg raises, seated stretches, or even desk push-ups. Set a timer to remind yourself to move every hour – your body (and mind) will thank you.

• Fidget! Jiggle those legs and wriggle around in your chair!

• Yes, even chores can boost your fitness! Vacuuming, gardening, and even a vigorous dusting session can get your heart rate up. Put on some tunes and challenge yourself to keep the pace up – your house will sparkle, and you’ll sneak in some exercise.

• Watching your favourite show? Use commercial breaks to stand up, stretch, or do a quick set of exercises like squats or jumping jacks. It turns a sedentary activity into an active one.

• Go for a walking/talking catch-up with friends.

• Who said workouts need to be long to be effective? Short, high-intensity workouts can be incredibly effective and easily fit into a busy schedule. Look for 10–15-minute routines online that you can do without any equipment.

• After dinner, take a short walk around your neighbourhood. It’s a great way to digest, unwind, and get some fresh air before bedtime.

• Make it fun! The more you enjoy these activities, the more likely you are to keep at them. Whether it’s putting on your favourite tunes during a walk or challenging a friend to a stair-climbing contest, find ways to make movement a joyful part of your day.

• Put on your favourite music and dance around the house! A great, fun activity to do with the kids.

• Put your socks and shoes on standing up rather than sitting down (great for improving your balance too).

Don't just stand there!

Exercise your calf muscles while brushing your teeth, washing dishes or standing in a queue.

1. Place your feet flat on the floor

2. Rise up onto the balls of your feet

3. Hold for two seconds, then drop back down

4. Repeat 20, 30 or more times.