Move More

Break up your sedentary time                                                                                

Physical inactivity is now among the 10 leading causes of premature death and disability worldwide. A great first step to becoming more active is to break up prolonged periods of sitting or lying down. To do this, set yourself a goal of standing up every half an hour and do one minute of movement. For example, march on the spot or walk up and down the stairs a couple of times.

Remember all movement matters!                                                                      

Even small simple changes such as taking the stairs instead of the lift, getting off the bus one stop earlier, and engaging in more household chores is a great way to help you achieve the physical activity guidelines, particularly if lack of time is one of your barriers.

Find an activity you enjoy   

The key to sticking to an exercise regime is to find an activity you enjoy!

Be realistic                                                                            

Be aware of your own limitations! Recognise that age and inactivity can take a toll on your fitness. If you decide to take part in activity that is too intense or conflicts with another health condition this could increase your risk of injury or illness. Be realistic with your expectations and focus on what you can do. Remember do not be concerned with benchmarking yourself against others.

Track your progress                                                                            

If you can see/feel the benefits of physical activity, you are so much more likely to maintain it! You can track your progress by measuring your weight or waist circumference or by using technology like a fit bit, smartwatch, or mobile app. However, if technology is not for you, you could simply create a physical activity diary or time yourself to walk around the block and see if you can beat it by a few minutes each time!