5 ways to become more active without working out

Are you sitting for most of the day, either at work, at home or in your car? If so, it might be a good idea to do something for your health and wellbeing and look for ways to get a little bit more active. General physical activity guidelines for adults recommend at least 150 minutes of moderate aerobic activity a week. If you spread that out a little, it would amount to 30 minutes on 5 days of the week or 25 minutes on 6 days.

You can meet these recommendations easily enough, even if you don’t go running or to a gym five times a week. The only thing you need to do is simply change your daily habits a little bit. Check out the five no-workout suggestions that will help you stay active!

Take the stairs

Whenever possible, take the stairs instead of the lift to get your heart rate up and a few extra steps in. If you consistently take the stairs the whole day everywhere you can, you’ll be surprised to see the amount of extra steps and minutes of movement you gain.

Walk or cycle instead of taking the car

If you are going somewhere in reasonable walking or cycling distance, there’s no need to take the car there! Do yourself and the environment a favour and walk or cycle.

Go for a walk in your lunch break

If you have an office job and spend most of your day sitting in front of a computer screen, it might be a good idea to use at least part of your lunch break to go for a short walk outside. In addition to being beneficial to your health, the fresh air and movement will give you a chance to clear your head and you’ll return to your desk full of fresh energy; trust me!

Do some gardening

If you’ve ever had to take care of a garden, you will have realised that gardening can be quite physically demanding. Half an hour spent in your garden (if you have one) will not only help you meet your physical activity goals, but will also give you home-grown fruit or vegetables or pretty flowers to enjoy!


Go dancing with friends, join a dance class, or simply put your favourite music on at home and dance like nobody’s watching! You’ll have fun, you’ll move, and you’ll feel great afterwards.

What is your favourite way to get your daily movement in?

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