Ways to Add Movement to Your Day
Did you know that physical activity doesn’t have to mean playing sport or going to the gym? Anything that gets your heart rate up, warms you up, and gets you slightly out of breath counts. That could be as simple as walking briskly to the shop or choosing the stairs over the lift.
Start with what works for you
The recommended target is 150 minutes of activity a week—but don’t let that number put you off. It’s not about doing it all at once. Break it down into small chunks, spread across your day or week, in a way that fits your routine.
It might be a walk in the morning, a swim at the weekend, or stretching while the kettle boils. If it gets you moving, it counts. The key is to plan it in, so it becomes part of your week, not just a good intention.
Everyday activities that get you moving
Here are a few simple ways to fit more movement into your day—no special gear required:
- Lunge while you hoover
- Get off the bus one stop early and walk briskly
- Try seated arm or leg movements while watching TV
- Do squats while the kettle boils set a little challenge for yoursel
- Walk while you're on the phone
- Add calf raises or side steps while doing the washing up
- Skip TV ads and do a few star jumps or laps of the room
These might seem small, but they add up—and that’s the point. You don’t have to do it all at once. You just need to start.
Make it fun and make it yours
The most important thing? Find something you enjoy. You're far more likely to stick with it if it makes you feel good—not just physically, but mentally too. Whether it’s dancing in your kitchen or taking a walk with a podcast, what matters is that it works for you.
Want a bit more structure or support?
Be Active Hampshire is a free 12-week programme to help you move more in a way that suits your life. We offer beginner-friendly sessions across the county—designed for people who are inactive, just starting out, or looking for some support to get going.
Whether it’s a short walk, a dance class, or a bit of strength work, we’ll help you take those small steps that add up to something big.