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.

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 a great way to help you achieve the physical activity guidelines, particularly if lack of time is one of your barriers.

Break up your exercise regime

150 minutes of moderate intensity exercise is roughly only 30 minutes on 5 days a week! If you struggle to find a 30-minute gap in your busy day, break it down into smaller chunks. This could be 3 lots of 10 minutes. Research has now shown that even one-minute bouts of physical activity can be beneficial.

Find an activity you enjoy

The key to sticking to an exercise regime is to find an activity you enjoy, this makes it all the more easy to keep it up.

Be realistic

Be aware of your limitations. Recognise that age and inactivity can take a toll on your fitness. If you decide to take part in an 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 much more likely to maintain it. Track your progress by measuring your weight or waist circumference or by using technology like a Fitbit, 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.

group of females exercising
Older Female cycling with the sea view in the background